Back to the Beginning....

All great advances in life can be traced back to a beginning, a first step, a first thought. Now is the time for us to reflect on the path we have traveled. Now we go back to our beginning.....

Start over with week 1, continue through all workouts as described. The difference is now we are stronger, we are faster, and we need more work. So here's how we accomplish this:

On any weighted exercise = add in more weight
Any high rep exercise = add in  5-10 reps
Any time based exercise = add in :30-1:00min
On any AFAYC routine = GO FASTER!!
Any plyometric movements = add height to jumps, add speed to jump rope (or attempt double-unders)
Any 21, 15, 9 routine = add in 5, and 3 (21, 15, 9, 5, 3 for time)

Adding in these changes will give us a whole new workout. Play with the numbers, try different heights, or weights, and always remember that the only way to achieve victory over other competitors is to work harder than they are......and always assume they are working harder than you!

NINJA 13

10 Inch worms
20 Knee-to-elbows (hanging or jumping, your choice)
30 Pull-ups
40 Plyo-lunges (15/leg)
50 Push-ups
60 Sit-ups
70 Wall Ball (use 10 pound ball)
80 Bicycle Abs (40/side)
90 Squats
100 Jump rope unders

1 Time through all exercises IN ORDER, can't move to the next exercise until previous reps are finished.

NINJA 12

WARM-UP:
Hold a plank for :30, then immediately flip over into a Pike position for :30    3 ROUNDS

WORK:
Thrusters, Sit-ups, Deadlifts, Box jumps. (in this order, choose heavy weights)

Start with one rep EACH exercise.
Then do 2 reps per exercise.
Then do 3 reps per exercise....etc....

20 minute time cap, what rep number can you get to before time runs out? (note: if nearing the end of timer, and you DO NOT complete the reps for all 4 exercises, that round DOES NOT COUNT)

NINJA 11

CARDIO TIME!!

Sprint Intervals- 2 minute jog, followed immediately by a 30 second sprint. (jog should be light enough that you ALMOST catch your breath, sprint should be AS FAST AS YOU CAN!)

10 ROUNDS OF SPRINTING (total time = 25 minutes)

This can be done before a workout, after a workout, or on a separate day.


AT THIS POINT FORWARD, THIS ROUTINE NEEDS TO BE DONE 2 TIMES PER WEEK.

NINJA 10

CIRCUIT 1-

1 minute Ice Skaters
10 pull-ups (chest-to-bar)
1 minute plyo push-ups
10 Knee-to-elbow jumps

3 ROUNDS NO TIMER

CIRCUIT 2-

30 steps Farmer Walk (45 lb plates)
15 toe-to-bars
20 plank-to-push-ups (10/arm)
30 deadlifts (single-leg 15/side)

3 ROUNDS CONTROL AND FORM

HOLIDAY SEASON....

Yes I have been slacking....new workouts coming before this weekend! Sorry guys, it's just been a busy month with work. Keep up the hard work, and keep the posts coming!

NINJA 9

CIRCUIT 1 - 


Box Jumps 21, 15, 9
Ring Dips 21, 15, 9
SB Tuck-ins 21, 15, 9
Jump Rope 200 rotations

First round 21 reps, second round 15 reps, and third 9 reps. TOTAL TIME

CIRCUIT 2 -


10 Thrusters (40lb or more)
10 Kettle Bell Swings (20lb or more)
10 Sit-ups

10 rounds for TOTAL TIME

CIRCUIT 3 -


Plank for 30 seconds, then roll into Side-Plank for 20 seconds per arm, and then 20 Bicycle Ab's.

3 ROUNDS.