Friday, August 26, 2011

Thursday August 25, 2011

Fam-Fit
M.O.M (Move One Mile)

Thursday, August 25, 2011

Wednesday August 24, 2011

Fam-Fit
Time Trial
Bike Route

Tuesday August 23, 2011

Fam-Fit
Swings
-Sets of 10
-15 Minutes continuous

Monday August 22, 2011

Fam-Fit
Rest Day

Sunday August 21, 2011

Fam-Fit
M.O.M (Move One Mile)

Saturday August 20, 2011

Fam-Fit
Step-Ups 
-Sets 10 (5R, 5L)
-10 Minutes continuous

Friday August 19, 2011

Fam-Fit
30 Minutes of Movement

Tuesday August 16 thru Thursday August 18, 2011

Paint the House

Monday August 15, 2011

Fam-Fit
Rest Day

Tuesday, August 16, 2011

Sunday August 14, 2011

Fam-Fit
30 Minutes of Movement

Saturday August 13, 2011

Fam-Fit
Bike Route

Friday August 12, 2011

Fam-Fit
@Otto Unruh Stadium
800 m Walk/Run
Each lap do:
@100 m 10 Air Squats
@200 m 25 Towel Shakes
@300 m 10 Air Squats
@400 m 25 Towel Shakes

Thursday August 11, 2011

Fam-Fit
Morning Session
@Otto Unruh Stadium

Stair Lunges
-15 minutes continuous
-Lunge Walk or 10 Alt Lunge Steps before sprinting up stairs

Evening Session
Bike Route

Wednesday August 10, 2011

Fam-Fit
REST DAY
Fam-Fit
Morning Session
@Otto Unruh Stadium
Weight Swings

-Set of 10 Reps
-15 minutes continuous

Evening Session
IWT
Staionary Bike Sprint
Heavy Bag Jab, Jab, Punch (RRL, LLR)
Speed Bag (25 R, 25L, Alt)
-30 seconds work, followed by 30 seconds rest
-4 Rounds at each exercise, then move to the next

Monday August 8, 2011

Fam-Fit
Morning Session
@Otto Unruh Stadium
Stairs and Squats
-10 Air Squats & Sprint up stairs, Walk across and down.
-15 minutes continuous

Evening Session
Snatch Hops
3,3,3,3,3

Sunday August 7, 2011

Fam-Fit
M.O.M (Move One Mile)

Saturday August 6, 2011

YARD WORK
Mow, Trim, Saw, Axe & Generally Enjoy

Friday August 5, 2011

Fam-Fit
30 Minutes of Movement

Thursday August 4, 2011

Fam-Fit
Combo
8 Full Squats
Max Rep Pull-Up
-5 Rounds

Wednesday August 3, 2011

Fam-Fit
Full Clean & Jerks
12 sets of 1 rep @ 135 lbs.

Thursday, August 4, 2011

Thursday July 28 through Tuesday August 2, 2011

Vacation 
@Lake of the Ozarks

Wednesday July 27, 2011

Fam-Fit
@CCCHS Track
Four Corners
1. 25 Rope Jumps
2. 5 Full Extension Ab Wheel Rolller Outs & Ins
3. 10 Plyo Push-Ups
4. DB Twists (5 Each Side)
-4 Rounds

Tuesday July 26, 2011

Fam-Fit
@CCCHS Track
Walk/Run Combo
Move 800m, every 100m stop and do 10 Air Squats

Monday July 25, 2011

Fam-Fit
@CCCHS Track
Circuit
1. 20 Weight Swings
2. Walking Lunge Up Ramp
3. 3 PVC Snatch Hops to Depth Jumps
4. Walking Lunge Down Ramp
-4 Rounds

Sunday July 24, 2011

Fam-Fit
Bike Route

Saturday July 23, 2011

Fam-Fit
30 Minutes of Movement

Friday July 22, 2011

Fam-Fit
Rest Day

Thursday July 21, 2011

Fam-Fit
Run/Walk Combo
Move 800 m, every 100 m stop and do 10 Lunges

Wedensday July 20, 2011

Fam-Fit
@CCCHS Track
Four Quarters
1. 15 PVC OH Squats
2. 25 Towel Shakes
3. 15 PVC Front Squats
4. 25 Rope Jumps
-4 Rounds

Tuesday July 19, 2011

Fam-Fit
@CCCHS Track
Body Weight Circuit

Monday July 18, 2011

Fam-Fit
Rest Day

Sunday July 17, 2011

Fam-Fit
M.O.M (Move One Mile)

Saturday July 16, 2011

Fam-Fit
30 Minutes of Movement

Friday July 15, 2011

Fam-Fit
Bike Route