Tuesday, April 14, 2015
Row 1600m per individual. (Example: 5 rowers = 8000m) for time.
Run, as a group, from the Gym to Lake Nordon Isle (.5 mile) and Back for time.
Add the Team Row time and your best (fastest) runner's time together.
I will attempt to beat the total time.
5 victory Burpees.
Good luck, kick butt.
Monday, April 13, 2015
Sunday, April 12, 2015
For Monday the 13th.
Warm up with half mile run or 800 row.
Curls 99: dumbell , triceps, cable column (33 reps each)
Raises 99: military press, standing laterals, front laterals
Circles 99: front, back, ABCs
Pull 99: seated row, boxing, cable cross
Low weight, high rep to failure.
4 victory burpees. 400 total reps.
Saturday, April 11, 2015
For the weekend, perfect weather.
Get outside, bring your jump rope.
5k, 60% / 40%. Run/jog to walk ratio.
If you're at the park that means 6 laps running, 4 walk.
If you run for time it means 20-30 mins run, 15-20 mins walk.
Finish out with 166 jumps.
Enjoy this perfect weather!
Thursday, April 9, 2015
For Friday, 9 th April.
333 squats. Any way you like...plia, air, goblet, jumps, sumo...your call.
16 hill sprints. 1/16 miles, max elevation.
333 high knees. Or box jumps or step ups or jacks.
4 victory burpees.
Tuesday, April 7, 2015
Monday, April 6, 2015
For tomorrow, all weighted reps.
1. Kettlebell swings
2. Jumping jacks
3. Standing upright row
4. Punch combo
5. Arm Circles
6. Goblet squats high knees
7. squatting uppercut (think jump squat)
Sunday, April 5, 2015
Box jumps or step ups.
21 Hill Sprints - about 100 yards. You can do this on the treadmill at max elevation (1/16 or .08 miles) or near the school. Or do yourself one better and find a 'real' hill. Rest on interval.
It's a Killer Quad Day!
Saturday, April 4, 2015
This weekends workout.
Pushups, dips, jump squats, mountain climbers, lunges (each side), squat high knees, burpees.
5k: 30% walk, 70% run.
At the park this would be: 7 laps - run, walk, run x2, walk, run x2.
But you can complete it anywhere.
Perfect weather for a jog!
Friday, April 3, 2015
#Hero Tenet number 6:
This tenet is based upon Juvenal's Tenth Satire:
It is to be prayed that the mind be sound in a sound body.
Ask for a brave soul that lacks the fear of death,
which places the length of life last among nature’s blessings,
which is able to bear whatever kind of sufferings,
does not know anger,
lusts for nothing and believes the hardships and savage labors of Hercules
better than the satisfactions, feasts, and feather bed of an Eastern king.
I will reveal what you are able to give yourself;
For certain, the one footpath of a tranquil life lies through virtue.
Few men have embodied this principle as Bruce Lee did.
He believed the body was a potentially perfect vessel or engine. He honed it to near perfection using body weight training, running, a variation of Pilates and good nutrition.
He believed Chinese Marshal Arts, of which he was a master, was too rigid for practical application so he established his own form: Jeet Kune Do. The Intercepting Fist.
The symbol for Jeet Kune Do reads:
Using no way as a way - Having no limitation as limitation.
Bruce Lee's Statue in Hong Kong.
Wednesday, April 1, 2015