Warm Up:

- Foam Rolling (5 minutes)

-Forward lunges

-High knees
-Butt kicks

-deep, slow squats

-shoulder pass-throughs with PVC

- Jump Rope work (3 minutes)

-Shadow boxing – 5 minutes (all combatives)

WOD:

Part 1:
10 sets of 10 (with 10 sec rest in between each set)

finish all 10 sets before moving to next technique

1. Thrusters – 65#

2. Pushups

3. V-ups

Part 2:

Row 1 minute at a fast pace; rest 10 sec

Repeat 10 times

Sat. January 8th 2011

20 Minute run on my toes.

50 CTB Pull Ups
50 Burpees

Any order

Warm up:

- Foam roll - 5 minutes

- Jumping Jacks
- forward lunge
- bear crawl
- high knees
- knee knockers
- squats


- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
- Retreating Straight punches -10 reps on each side (switch stance and use lead hand only)
-Left/Right Straight punch combo – 10 reps

-20 switch knees
-15 strict pullups
-10 burpees

Workout: 3 minute rounds on Heavy Bag

Round 1:
- 1- 4 punching combos (hands only and a right-handed stance)
- immediately after 3 min round ends, do 30 KB swings - 40#
- 1 minute of Dry-Fire: 1 shot from high ready


Round 2:
- 1-4 punching combos and throw opposite knee at end of combo (in a right-handed stance)
- immediately after 3 min round ends, do 25 deadlifts - 155#
- 1 minute of Pistol Dry-Fire: 1 shot from the holster

Round 3:
- 1-4 punching combos - (hands only and in a Left-handed stance)
- immediately after 3 min round ends, do 20 pullups
- 1 minute of Pistol Dry-Fire: 2 shots/1 target from high ready

Round 4:
- 1-4 punching combos and throw opposite knee at end of combo (in a left-handed stance)
- immediately after 3 min round ends, do 15 sprawls
- 1 minute of Dry-Fire: 5/1 shots from high ready

Rest 5 minutes:
Dry Fire work: Rifle and Pistol Standards

Cool Down Stretches

Jeanna’s workout:(Mark has upper respiratory infection so he's on a rest day today)

Shoulder Therapy:

- shoulder and lat stretches on foam roller

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups
-10 Ab ball walkout on hands

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

Part 1:

Shadow Boxing – 3 x 2 minute rounds

1 min rest in between each round

Part 2:

1000 M Row (at damper setting 1 – first attempt at rowing since shoulder surgery)

Cool Down Stretch/foam roll

Dry Firing work

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl push-ups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

*****************************************************************************

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min