Running Around for Christmas and the Daily Workout!!

Just a quick workout post. Running around getting ready for Christmas day!!

Workout of the Day:
Warm-Up:
Jumping Jack, 30 repetitions
Steady Pace Cardio, 3 mile Run

Workout:
12 minutes AMRAP:
Hand Release Push-Up, 10 repetitions
Squat Jumps, 10 repetitions
AbMat Sit-Ups, 10 repetitions

Have a Great Day and Good Luck with the Holiday Chaos!!

Muslim Athletes? Trump: "Who?" and the Workout of the Day

When President Obama said in his recent speech that many of our country's athletic champions are members of the Islamic faith, Donald Trump again showed his impressive ignorance by tweeting "Who? Is Obama profiling?" I think I am starting to realize that perhaps Donald cannot be held responsible for a lot of his bigoted comments because he doesn't know what profiling is?!

So for Trump's benefit, just off the top of my head... lets see... Muhammad Ali? Bernard Hopkins? Shaquille O'Neal? Hakeem Olajuwon?  Kareem Abdul-Jabbar? Mike Tyson? Aqib Talib?

Workout of the Day:
Warm-Up:
Jumping Jack, 30 repetitions
Suicide Sprints, 5 sets

Workout:
12 minutes AMRAP:
Hand Release Push-Up, 10 repetitions
Squat Jumps, 10 repetitions
Hanging Knee to Chest, 10 repetitions

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!

Washington Nationals' Emojis and The Workouts of the Day

The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.

6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions

Have a Great Day!!