Monday March 17, 2014
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – DB Waiter's Carry
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – DB Waiter's Carry
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch
Tuesday March 18, 2014
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift (5 R, 5 L)
4 – Alternating Reverse Lunge + DB Press (5 R, 5 L)
C – Finish: 8/12 Skips & Reaching Plank From Push Up Position
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift (5 R, 5 L)
4 – Alternating Reverse Lunge + DB Press (5 R, 5 L)
C – Finish: 8/12 Skips & Reaching Plank From Push Up Position
Wednesday March 19, 2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Crazy Conditioning Wednesday!!
40 secs works, 20 secs rest, 4 exercise circuit X 5 “rounds”…
1 – Sled Bear Crawls
2 – Gallows 1 & 1/2 Squat Jumps
3 – Broad Jump & MB Slam
4 – Band Tug of War
C – Finish: 10/3 Core Stability – Wide Out Hold, T–Push Up Hold (L&R), SL Hip Ext Hold (L&R)
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Crazy Conditioning Wednesday!!
40 secs works, 20 secs rest, 4 exercise circuit X 5 “rounds”…
1 – Sled Bear Crawls
2 – Gallows 1 & 1/2 Squat Jumps
3 – Broad Jump & MB Slam
4 – Band Tug of War
C – Finish: 10/3 Core Stability – Wide Out Hold, T–Push Up Hold (L&R), SL Hip Ext Hold (L&R)
Thursday March 20, 2014
“He is so ugly he should have to wear an oxygen mask.” – Mickey Rivers on teammate Cliff Johnson's looks. Cliff's brother, Ray, was my high school track coach.
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – DB Loaded 1/2 Kneel to Stand – R
2 – DB Loaded 1/2 Kneel to Stand – L
3 – SL Push Up
4 – Body Saw
5 – SL Band Bent Knee Hip Extension – R
6 – SL Band Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Broad Jump
“He is so ugly he should have to wear an oxygen mask.” – Mickey Rivers on teammate Cliff Johnson's looks. Cliff's brother, Ray, was my high school track coach.
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – DB Loaded 1/2 Kneel to Stand – R
2 – DB Loaded 1/2 Kneel to Stand – L
3 – SL Push Up
4 – Body Saw
5 – SL Band Bent Knee Hip Extension – R
6 – SL Band Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Broad Jump
