Week #4: Monday December 7 - Saturday December 12, 2015

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

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

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

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

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

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

Week #3: Monday November 30 - Saturday December 5, 2015

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

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

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

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

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

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)