Wednesday 11-20-13

Mobility:

Chest, Lats, Rhomboids, calves

Skill & Strength:

Side Plank

3 x max time (alternate, minimal rest

Superman holds 

3 x 1 minute ON, 0:20 OFF

Weighted Lunge

4 x 10 each leg

Conditioning:

Rest Day

Endurance:

Row 7:00

Bike 10-20 minutes 

Run 2-3 miles

Tuesday 11-19-13

Mobility:

Chest, lats, traps

Skill & Strength:

Single arm DB row

3 x 10 each arm

Cable chop

3 x 15 each side

Squat (front or back)

5 x 7 reps

Conditioning:

3 rounds...

Run 800 meters

15 DB Thrusters (men 30 lbs, women 15 lbs)

15 slam ball

30 situps

Endurance:

Rest Day

Monday 11-18-13

Mobility:

Lats, chest, Rhomboids

Skill & Strength:

Dips

3 x 10-12 reps

Tabata: 20 sec ON, 10 sec OFF x 12 rounds

V-sit hold

Isometric Squat

Bulgarian Squat

4 x 10 each leg

Conditioning:

Row 5:00

Then,

2 rounds...

40 steps lunges

30 wall ball

20 sprawls

10 push-ups

Endurance:

2 rounds...

1 min ON, 1:00 OFF

1 min ON, 0:50 OFF

1 min ON, 0:40 OFF

1 min ON, 0:30 OFF

1 min ON, 0:20 OFF

1 min ON. 0:10 OFF

Friday 11-15-13

Mobility:

Chest, lats, Rhomboids 

Skill & Strength:

Single arm press (from lunge position - hold weight in opposite arm of forward leg)

3 x 7-10 reps

Russian twist

3 x 30 sec ON, 15 sec OFF

Coosak Squat

4 x 8 each leg

Conditioning:

20-16-16-12 reps

Lunges (hold DBs at side) - (men 25 lbs, women 15 lbs)

Manmakers (10-8-8-6 reps) - (men 25 lbs, women 15 lbs)

Pike Situps

Endurance:

Run

3 x 5:00 ON, 1:00 OFF

Max distance

Thursday 11-14-13

Mobility:

Chest, Lats, IT bands

Skill & Strength:

Pull-ups

3 x 10 reps

Side Plank 

3 x max time (alternate sides)

Deadlifts (BB or DB)

4 x 8-10 reps

Conditioning:

3 rounds...

Run 800 meters

50 situps

50 supermans

25 Squat jumps

Endurance:

Rest Day

Wednesday 11-13-13

Mobility:

Chest, Lats, Calves

Skill & Strength:

Dips 

3 x 10-12 reps

Cable chops

3 x 15 reps

Bulgarian Squats

4 x 10 each leg

Conditioning:

Rest Day

Endurance;

Row 5:00

Bike 5-7 miles

Run 1-2 miles (Incline 0-2%)

Tuesday 11-12-13

Mobility: 

Chest, lats, traps

Skill & Strength;

Windmills

3 x 10-12 reps

Tabata: 20 sec ON, 10 sec OFF x 6 rounds each - alternate

Plank

Hollow rock

Front Squats

5 x 5 reps

Conditioning:

4-5 rounds...

Run 400 meters

30 steps of Lunges

20 situps

10 slam ball

Endurance:

Rest Day

Monday 11-11-13

Mobility:

Lats, chest, Rhomboids

Skill & Strength:

Pull-ups

3 x 6-10 reps

Mountain climbers (make sure hips and shoulders are inline - slight hollow rock position)

3 x 30 sec ON, 20 sec OFF

Weighted Stepup

4 x 10 each leg

Conditioning;

3-4 rounds...

Bike 800 meters (2:00) or run 400 meters

21 Goblet squats (men 50, women 35 lbs)

15 Plyo skaters each side

9 sprawls

Endurance:

Run

2:00 ON, 1:00 OFF

3:00 ON, 1:15 OFF

4:00 ON, 1:30 OFF

5:00 ON, 1:45 OFF

6:00 ON.

Friday 11-8-13

Mobility:

Chest, Lats, Rhomboids

Skill & Strength:

Single arm press (from bottom of lunge position)

4 x 5 each arm

Situps

Tabata: 20 sec ON, 10 sec OFF x 5 rounds each (alternate)

Situps

Planks

Weighted Stepups

5 x 5-8 reps each leg

Conditioning:

3-4 rounds...

Run 400 meters or bike 800 meters (2:00)

20 skaters (20L/20R)

10 MB Push-ups (5L/5R)

20 wall ball

Endurance:

12 rounds...

Row 1:00 ON, 0:30 OFF

Max calories

Thursday 11-7-13

Mobility:

Lats, chest, IT bands

Skill & Strength:

Weighted Seated Row

3 x 12 reps

Russian Twist

3 x 40 sec ON, 20 sec OFF - max reps

Deadlift (light perfect form)

3 x 7-10 reps

Conditioning:

4-5 rounds...

Run 400 meters or Bike 800

Meters (about 2:00)

20 steps reverse Lunge (men 20 lbs, women 12 lbs)

15 slam ball

10 pike situps

Endurance:

Rest Day

Wednesday 11-6-13

Mobility:

Lats, Chest, Rhomboids

Skill & Strength:

Tabata: 20 sec ON, 10 sec OFF x 5 rounds each - alternate between

Plank

Hollow rocks

Coosak Squat

4 x 8 each side 

Conditioning:

Rest Day

Endurance:

Run 800 meters (incline 5-7%)

Bike 5-7 miles

Run 1-2 miles (incline 0-3%)

Tuesday 11-5-13

Mobility:

Traps, IT bands, calves

Skill & Strength:

Cable Chops

3 x 15 each side

Dips

3 x 10 reps

Back Squats

5 x 5 reps

Conditioning:

4 rounds...

Run 600 meters (0.37 miles)

40 situps 

20 swings (men 50 lbs, women 35 lbs)

Endurance:

Rest Day

Monday 11-4-13

Mobility:

Lat, chest, Rhomboids

Skill & Strength:

Pull-ups

3 x 10 reps

Side Plank

2 x max time (alternate)

Single leg DL

4 x 8 each leg

Conditioning;

For time...

100 single Jump ropes

50 situps

20 wall ball

75 jump rope

35 situps

15 wall ball

50 jump rope

20 situps

10 wall ball

25 jump rope 

Endurance:

5 x 3:00 ON, 1:00 OFF

Start w/ incline at 0. Increase by 1 level every interval.

 

Monday 11-4-13

After experimenting with the programming of our exercises, I'm going to start updating again. Expect the format to be a bit more complex. 

MONDAY MOJO:

"If you don't invest very much, defeats don't hurt very much and winning isn't very sweet." - Dick Vermiel