Monday November 30,
2015
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & DB Row
2 – Gallows Row
3 – Knee Friendly Lunge From Deficit w/MB
4 – KB Goblet Squat
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Mountain Climb, Skaters Hop w/Reach, Bear Crawl
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & DB Row
2 – Gallows Row
3 – Knee Friendly Lunge From Deficit w/MB
4 – KB Goblet Squat
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Mountain Climb, Skaters Hop w/Reach, Bear Crawl
Tuesday December 1, 2015
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman Hold Repeats (3 second)
7 – Sprint In Place to Jump Squats
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Tunnel Hop, Reverse Bear Crawl, Jumping Jacks
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman Hold Repeats (3 second)
7 – Sprint In Place to Jump Squats
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Tunnel Hop, Reverse Bear Crawl, Jumping Jacks
Wednesday December 2, 2015
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A – Warm Up
B – Conditioning Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows “Y” Squats, Gallows Row w/4 Second Hold
3 – MB High Toss, MB Slams, MB Staggered Stance Wood-chop
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Slide Mountain Climb, Push Up, Dead Bug
6 – KB Sumo Deadlift, KB Squat & High Pull, KB Swing
C – Finish: 10/3 Core Stability – McGill Crunch Hold w/DB, Clam Shell Hold L&R, SL Hip Extension Hold L&R
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A – Warm Up
B – Conditioning Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows “Y” Squats, Gallows Row w/4 Second Hold
3 – MB High Toss, MB Slams, MB Staggered Stance Wood-chop
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Slide Mountain Climb, Push Up, Dead Bug
6 – KB Sumo Deadlift, KB Squat & High Pull, KB Swing
C – Finish: 10/3 Core Stability – McGill Crunch Hold w/DB, Clam Shell Hold L&R, SL Hip Extension Hold L&R
Thursday December 3, 2015
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Deficit Offset Push Up
2 – Gallows One Arm Row
3 – KB or DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Slide Inch Worm & Jumping Jacks
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Deficit Offset Push Up
2 – Gallows One Arm Row
3 – KB or DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Slide Inch Worm & Jumping Jacks
Friday December 4, 2015
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band SL Hinge w/Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Reverse Slide Lunge & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Broad Jump Burpee
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band SL Hinge w/Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Reverse Slide Lunge & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Broad Jump Burpee
Saturday December 5, 2015
“Think of all the beauty still left around you and be happy.” – Anne Frank
A) 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)
“Think of all the beauty still left around you and be happy.” – Anne Frank
A) 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)
