December 2015 – JR

December 1st

2 hr hike with baby in BOB stroller. Went up the hill behind the house to the top from Hillcrest / Blue Mesa. Then went to Russell Park and back home.

25-20-15-10-5: Close Grip Push-ups on Gracies Walk

December 2nd

6 Rounds (Do all on left side then all on right)
Used 24k for 5 reps each exercise
– Deadlift- Clean
– Front Squat
– Overhead Press / Push Press
– Swings

Finisher:
3 Rounds
10 x get up sit up with 24k
Group Plank while we count to 120 round 1, 60 round 2 and 3

December 4th

25-20-15-10-5: Close Grip Push-ups

December 7th

15/15 x 10
Pike Push-ups (Hands on bar, resting on SBs): 6
Sledge Hammer 16# Left: 8s
Sledge Hammer 16# Right: 8s
Front Lunge with 12k Left: 8s
Front Lunge with 12k Right: 8s
Jump Rope: 45s

December 8th

2 hrs – Took baby in BOB to park then Trader Joes, then home

December 9th

4 Rounds of 6
24k kbs

Dbl KB Single Leg Dead lift Left / Right
Dbl KB Floor Press
L-Sit Pull-ups

December 10th

20-15-10-5: PB Dips

December 11th

Top of the 1.5 min x 6
– 5 x dbl 24k C&P
– 100 Jump Rope

December 14th

Top of the 3 min x 8 rounds

– 5 x Pullups
– 10 x Push-ups on paralettes
– 15 x 28k KB Swings
– 20 x MB seated Twist 12# (L+R = 1)
– Jump Rope Practice for remaining time left over each round

December 16th

20-15-10-5 indu Push-ups while cooking dinner

December 17th

100 walking lunges in a row while walking baby in the BOB

15/45 – Battle Rope x 20 min
Went as hard and fast as I could

Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 18th

15/15 X 10 rounds

– Kb snatch X 6 left

– Battle Rope

– Kb snatch X 6 right

– Battle Rope

 

Finisher: Planks / Wall Squats
60 sec Wall Squat > Plank
45 sec rest
45 sec Wall Squat > Plank
30 sec rest
30 sec Wall Squat > Plank
15 sec rest
15 sec Wall Squat > Plank

December 20th

15/15 x 10

A1) KB Push Press 24k (Alternate L+R each round: 5’s
A2)  Rotating Sit-ups: 12s

B1) KB Bent Rows 24k: 12s
B2) Flutter Kicks: 18 L+R=1

C1) Gobblet Squats 24k: 6s
C2) Side Planks (Alternate L+R eac h round)

December 23rd

25-20-15-10-5
– jump squats
– Close Push-ups

5 rounds
5 Pull-ups (alt close grip / wide grip)
jog 25m
5 close grip PB dips
jog 25 m

December 25th

12 Days of Christmas
Start with day 1, then day 2 + day 1, then day 3+ day 2+ day 1, and so on till you do 12-1.

1 80 x Jump Rope
2 Squat Jumps
3 Dive-bomber Push-ups
4 Pistols to the PB step
5 Pull-ups
6 88# KB Cleans (3 ea side)
7 Sit n Reach
8 Plank Toe Touch (ea side)
9 4ct Arm Haulers
10 PB Dips
11 Walking Lunges each side
12 Burpees

Took 39 min

December 27th

5 Rounds

3 min Airdyne: 45 cal each round
1.5 min Jump Rope: 180 each round
45 sec dbl 32k Farmers Carry

December 28th

5 sets of 15
Straight Leg Body Rows

December 29th

25-20-15-10-5
– Squat Jumps
– Close Grip Push-ups

December 30th

15/15 x 8

A1) KB Shoulder Press 20k L: 5
A2) KB Shoulder Press 20k R: 5
A3) Plank one leg up

B1) Plyo Step Ups L: 8
B2) Plyo Step Ups R: 8
B3) 20k Sky Touchers: 10

C1) Planks with contra lift. 4 each side

December 31st

20/10 x 8

Battle Rope
Lateral Med Ball Toss 12#: 12
Tiger Push-ups: 5s
Jacks: 25
Squat Thrust: 6

About the Author

Justin is a Functional Strength & Conditioning Coach who serves clients in Private and Small Group Training throughout the Conejo Valley including Newbury Park, Thousand Oaks, Agoura, Camarillo. He is certified as a Performance Enhancement Specilaist through NASM, Kettlebell Instructor through IKFF, Monkey Bar Gym CNT2. He is also the author of the “Real World fitness System Ebook “.