Monday December 7,
2015
“Yesterday,
December 7, 1941 - a date which will live on in infamy - the United States of
America was suddenly and deliberately attacked by naval and air forces of the
Empire of Japan.” – Franklin D. Roosevelt
A – Dynamic Warm-up &
Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Band Resisted Hip Extension
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skater’s Hop Bounds
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Band Resisted Hip Extension
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skater’s Hop Bounds
Tuesday December 8, 2015
“How did it get so late so soon?” ― Dr. Seuss A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Scorpion Push Ups X 10
3 – SL Hinge to Toes w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Jump Squats & Skipping
“How did it get so late so soon?” ― Dr. Seuss A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Scorpion Push Ups X 10
3 – SL Hinge to Toes w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Jump Squats & Skipping
Wednesday December 9, 2015
“It is December, and nobody asked if I was ready.” ― Sarah Kay A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Bear Crawl
2 – Band Resisted Broad Jump
3 – MB Slams
4 – Bag Work
5 – Frog Leaps or Boot Strapper’s
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Clam Shell Hold L&R, Hip Bridge Hold, 3 Point Table Top Hold
“It is December, and nobody asked if I was ready.” ― Sarah Kay A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Bear Crawl
2 – Band Resisted Broad Jump
3 – MB Slams
4 – Bag Work
5 – Frog Leaps or Boot Strapper’s
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Clam Shell Hold L&R, Hip Bridge Hold, 3 Point Table Top Hold
Thursday December 10, 2015
“Hot
cocoa and cold toes remind me of Christmas.” ― Toni Sorenson
A – Dynamic Warm-up and Hip
Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ 2 Arm Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Underhand Grip Gallows Row
4 – SHELC
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, DB Speed Punch, Reverse Bear Crawl, Low Position Tunnel Hops
B – 30/30 Training
1 – DB Forward Lunge w/ 2 Arm Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Underhand Grip Gallows Row
4 – SHELC
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, DB Speed Punch, Reverse Bear Crawl, Low Position Tunnel Hops
Friday December 11, 2015
“I
blink January’s lashes and gush down December’s cheeks.” ― Sanober
Khan, Turquoise Silence
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – 1 DB O/H Split Squat – L
3 – 1 DB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Lateral Shuffle & Jump, Bootstrapper, Sprint In Place w/DB’s, Grasshopper Mountain Climb
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – 1 DB O/H Split Squat – L
3 – 1 DB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Lateral Shuffle & Jump, Bootstrapper, Sprint In Place w/DB’s, Grasshopper Mountain Climb
Saturday December 12, 2015
“He
had been walking for a long time, ever since dark in fact, and dark falls soon
in December. ("The Old House In Vauxhall Walk")” ― Charlotte
Riddell, Gaslit Nightmares: Stories by Robert W. Chambers,
Charles Dickens, Richard Marsh, and Others
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – Tall Kneeling Band Halo’s
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – Tall Kneeling Band Halo’s
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups
