“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible.
Start on a goal line...
Perform 12 Hands Overhead Squats
Sprint 20 yards and back to your goal line
12 Mountain Jumpers
Sprint 20 yards and back to your goal line
12 Push Ups
Sprint 20 yards and back to your goal line
12 Single Leg Hinges per leg
Sprint 20 yards and back to your goal line
12 Hands Overhead Squats
Sprint 20 yards and back to your goal line
Rest for 2 minutes, then:
Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Tuesday July 7, 2015
"What saves a man is to take a step. Then another step. It is always the same step, but you have to take it." - Antoine De Saint-ExuperyA) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
"What saves a man is to take a step. Then another step. It is always the same step, but you have to take it." - Antoine De Saint-ExuperyA) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
Wednesday July 8, 2015
"Without danger you cannot get beyond danger." - George Herbert
“A critic is a legless man who teaches running.” – Channing Pollock
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)
"Without danger you cannot get beyond danger." - George Herbert
“A critic is a legless man who teaches running.” – Channing Pollock
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)
Thursday July 9, 2015
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
A - Warm Up Well
B - 50, 40, 30, 20, 10
Pick a rep scheme and perform an exercise for that many repetitions. For example, choose Squats and so them for 50 repetitions. Then Push Ups for 40, and so on. Repeat this routine twice.
Pick a rep scheme and perform an exercise for that many repetitions. For example, choose Squats and so them for 50 repetitions. Then Push Ups for 40, and so on. Repeat this routine twice.
1 - Squats
2 - Push Up
3 - SL Hip Extensions (per side)
4 - Mountain Climbs
5 - Bear Crawl (use # of seconds performed as a count rather than reps)
Friday July 10, 2015
“A choice between two
good things is the hardest choice there is.” - Dorn of Islandia
A) Warm-up well
B) Alternating Sprint/Skip & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo but instead do High Knee Skips the distance this time.
Do this for 8 to 10 rounds.
B) Alternating Sprint/Skip & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo but instead do High Knee Skips the distance this time.
Do this for 8 to 10 rounds.
Saturday July 11, 2015“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Warm Up well
B - Go for a long, leisurely 20 to 30 minute walk.
That's it...
