11/16/06

Thursday's Workout:

- 10 lb Medicine Ball Slam & Squat Thrust
- 5 Yrd Bear Crawl
- Dumbbell Narrow Squat and Overhead Raise

Each set is done for 1 minute, back to back, for 5 sets with 60 second rest in between each cycle.

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11/15/06

1a) Step Ups
1b) Pull Ins

2a) Elevated Push Ups
2b) Jumping Jacks

3a) Dips
3b) Burpees

4a) Jump Rope
4b) Mt. Climbers

Each superset is performed for 30 seconds, with 10 second active rest for 3 sets before moving on to the next superset. Active rest is running in place.


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11/14/06

Jump Rope Warm Up - 10 yard intervals

1. High Knee running jump rope X 2
2. side to side slolum jump rope X 2
3. bunny hop jump rope X 2


Supersets

1a) Squat & Flys
1b) John Henry's

2a) Prisoner Squats
2b) Grasshoppers

3a) Hindu Pushups
3b) Spiderman Climbs

Each superset is performed 3 times for 1 minute, before moving on to the next superset. rest is 60 seconds between each superset. All 3 supersets are performed
for 3 cycles.


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11/13/06

Pyramid Hill Sprints

10 pushups
Hill sprint
9 pushups
Hill sprint
8 pushups
Hill sprint
7 pushups
Hill sprint
6 pushups
Hill sprint
5 pushups
Hill sprint
4 pushups
Hill sprint
3 pushups
Hill sprint
2 pushups
Hill sprint
1 pushup
Hill sprint

(5 minute rest)

Uphill backpeddle
10 Mt.Climbers
Uphill backpeddle
8 Mt.Climbers
Uphill backpeddle
6 Mt.Climbers
Uphill backpeddle
4 Mt.Climbers
Uphill backpeddle
2 Mt.Climbers
Uphill backpeddle