“Hide small operative motions in larger non threatening motions.”
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Archive for December, 2012
31 Dec 12
Posted: December 31, 2012 in WorkoutsTags: abs, cardio, conditioning, core, crunches, dips, flutter kicks, pull ups, running, russian twist, shoulder press, sit ups, squats, stamina, strength, tabata
Warmup
Strength
Deload Week
3 x 5 Shoulder Press
5 x 10 Pull Ups
5 x 15 Dips
Stamina
Tabata Squats
Perform 8 rounds of 20 sec work/10 sec rest.
Abs
18 x Russian Twists
25 x Crunches
10 x Pulse Ups
15 x Leg Levers
15 x Side Crunches
25 x Flutter Kicks
Conditioning
Run 800m
Run 400m backward
Run 800m
Run 409m backward
Afterward, go celebrate the new year!
“Use misdirection, illusion, and deception.”
28 Dec 12
Posted: December 28, 2012 in WorkoutsTags: abs, Benoit, burpees, cardio, core, crunches, pulse ups, push ups, running, side bends, sit ups, squats
Warmup
Benoit 3 rounds for time:
1 mile run
25 x Burpees
50 x Push Ups
75 x Air Squats
Rest and Recover, then:
Abs
10 x Side Bends
15 x Pulse Ups
10 x Bicycles
20 x Crunches
12 x Leg Levers
24 x Wide Leg Sit Ups
Work hard; it’s Friday!
“If your gut says to act, overwhelm their senses.”
27 Dec 12
Posted: December 27, 2012 in WorkoutsTags: abs, box jumps, burpees, calf raise, cardio, conditioning, core, crunches, handstand, healthy-living, leg curl, leg press, pull ups, russian twist, sit ups, squats, stamina, strength, sumo deadlift high pull, weighted step ups
Warmup plus:
20 x Box Jumps
Strength
5 x 5 Squats
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise
Stamina 5 rounds:
60 sec Weighted Step Ups
60 sec Handstand Hold
Conditioning 3 rounds for time:
10 x Pull Ups
20 x Burpees
15 x SDHP
Abs 2 rounds:
9 x Pulse Ups
18 x Crunches
30 x Wide Leg Sit Ups
16 x Russian Twists
Take a hike or a jog to cool down and relax afterward.
24 Dec 12
Posted: December 24, 2012 in WorkoutsTags: abs, Bench Press, burpees, cardio, conditioning, core, crunches, dumbbell row, healthy-living, push ups, sit ups, squats, strength, triceps
Warmup plus:
20 x Plyo Push Ups
Strength
5 x 5 Bench Press
5 x 10 DB Bench Press
5 x 10 DB Row
5 x 10 OH Tricep Extension
Conditioning for time:
10, 9, 8…1
Push Ups
Squats
Sit Ups
Burpees
Abs 2 rounds:
12 x Side Crunches
25 x Crunches
30 x Wide Leg Sit Ups
13 x Pulse Ups
11 x Leg Levers
I hope everyone is ready for the big day tomorrow!
“Any operation can be aborted; if it feels wrong, then it is wrong.”
