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COMMANDO MISSION 1 - Who Dares Wins!

DAY 1 - NO INTENSITY ACTION ON THE OBJECTIVES


The hardest lesson to teach the next generation? To live courageously. Why? Because it can only be done by example. Which requires you to face your greatest fears. And make the difficult, righteous choice. When no one is looking. And you shall not profit or be recognized for your deeds. I aspire to this. - Coach Sonnon

DAY 3 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


The round you don't want to fight is the only one that matters; the others are just dress rehearsals. - Coach Sonnon

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 2 - LOW INTENSITY ACTION ON THE OBJECTIVES


Goethe wrote, if I accept you as you are, I will make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that. This is why I have surrounded myself with the most impressive warrior-athletes I have ever met. Their presence in my life facilitates my growth, and mine theirs. - Coach Sonnon

DAY 4 - HIGH INTENSITY ACTION ON THE OBJECTIVES


3 simple rules for decision-making: the best thing to do is the right thing; the next best thing is to do something; and the worst thing to do is nothing. The appetite comes with the meal: if you don't know what to do, start doing something, and the right choice will appear through your self-effort. - Coach Sonnon

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 5 - NO INTENSITY ACTION ON THE OBJECTIVES
Lord Byron wrote that man's greatest tragedy is that he can conceive of a perfection which he cannot attain. My life has shown me that it's not our greatest tragedy, but our greatest blessing. Our only truly unlimited resource is our imagination. Conceive, Believe, Achieve! Today's perfection is tomorrow's broken record. - Coach Sonnon

DAY 7 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


What if every event in your life happens for your growth; if the universe were secretly conspiring to your success: by your forgetting your keys, catching a cold, bumping into a "stranger." How would you live today if every minute detail were an auspicious mystery of opportunity? - Coach Sonnon

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DAY 6 - LOW INTENSITY ACTION ON THE OBJECTIVES
Training should not be like a thumb and a blanket but like a hurricane and an earthquake. Don't suckle yourself to your strengths and lay a cover over your weaknesses. Training should lay bear your impediments, ripping the bandage off, leaving you naked of hidden deficits and doubts. - Coach Sonnon

DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND

60 60 60 60 60 60

SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 8 - HIGH INTENSITY ACTION ON THE OBJECTIVES


All the abundance, vitality and brotherhood in my life has erupted from not resisting intuition and from daring greatly. - Coach Sonnon

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 9 - NO INTENSITY ACTION ON THE OBJECTIVES
Tomorrow's too late. Live today l ke it's your last; train like it's your first. Because of my challenges I've felt every day the draining opportunity to make this final day count, to earn my air. See you down the rabbit hole! Get it! - Coach Sonnon

DAY 11 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


We've taken "Stopping and Smelling the Roses" to an illogical extreme; oscillating between mind-less work and over-indulgent leisure. Use daily training to reframe whatever you do as PRACTICE: a deepening development of yourself. And everything you do will become mysterious, illuminating and gratifying to you and everyone in your sphere of influence. - Coach Sonnon

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

DAY 10 - LOW INTENSITY ACTION ON THE OBJECTIVES


Like the surfer's elusive perfect wave, I've sought the perfect fight for 40 years: the synchronous union between two immovable and unstoppable forces. Expressing that perfection requires a precision dance between two masters seeking to bracket their egos long enough to allow heaven within the hurricane. - Coach Sonnon

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 12 - HIGH INTENSITY ACTION ON THE OBJECTIVES


You're only as fast as who's in front of you. Step out into the wilderness of your potential; lead yourself from the front. Easy to tell others to live epic lives; quite another to dare yourself to be legendary. - Coach Sonnon

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 13 - NO INTENSITY ACTION ON THE OBJECTIVES
Under-eating has been proven to be a primary health virtue; yet so many feel entitled to eat themselves to death. When the couch has become a training bra for the coffin, over-eating accelerates. The simple health cure: move more than you eat - Coach Sonnon

DAY 15 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


Bankrupt of a "social life" I've become rich beyond my wildest dreams with "team". Though others might consider our daily training boring and mundane, we wear these repetitions l ke a rosary, each bead a prayer in the hopes of becoming better at serving others. Life is our martial art. And it's the perfect fight. - Coach Sonnon

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

DAY 14 - LOW INTENSITY ACTION ON THE OBJECTIVES


"Fitness" is populated by well-intentioned people who have made a battleground of their beliefs. "Fitness" inherently implies, "fit for what?" We must avoid imposing answers to that question, and resist the temptation to convince them that "general fitness" exists. Fitness is as precisely individualized as nutrition. - Coach Sonnon

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 16 - HIGH INTENSITY ACTION ON THE OBJECTIVES


In my psyche, I harbor no allies to my enemies. In my soul, I align myself with those who love me. In my body, I purify both heart and mind through the one-pointed focus of today's training. - Coach Sonnon

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 17 - NO INTENSITY ACTION ON THE OBJECTIVES
Martin Luther King Jr had a "dream." A dream of radical equality. Where no discrimination could stifle growth or choke opportunity regardless background or lifestyle. Competition derives from the Latin roots "con petire" meaning, "to seek our mutual excellence." In our training, we embody that diversity. We exalt that common excellence in our practice together. In our sweat, we live that dream. - Coach Sonnon

DAY 19 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


Our lives are a metaphor. Living allegories. If I have nothing else but this competition, this one small thing, how will I represent my values within it? What message will my mine echo? We are small things but our actions are giants. Immortals who weather eons with their stories. If this will be my final fight, I shall invest my eternity in it. And hope to live each moment and every day as if this were my final fight. - Coach Sonnon

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DAY 18 - LOW INTENSITY ACTION ON THE OBJECTIVES
What's inside the mind of a fighter? I've trained many but the true inner life remains locked private. Within my heart I wonder: what if this were my final competition? How would I be remembered? Would I fight with honor; with valor; with integrity and dignity? Would I be worthy of remembrance? I will sleep peacefully knowing that when things were at their worst, most hopeless and bleak, I continued. I fought on. Coach Sonnon

DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND

60 60 60 60 60 60

SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 20 - HIGH INTENSITY ACTION ON THE OBJECTIVES


Better to fail than to quit. Success is paved by failing, but overgrown by quitting. - Coach Sonnon

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 21 - NO INTENSITY ACTION ON THE OBJECTIVES
We are the movers of will. Our thoughts are things. Against any challenge, we will find a way or make one. Aut viam inveniam aut faciam. Let our daily, mundane, grueling discipline burn away our impurities, and tap the well of our limitless potential. Let those who mean to subdue our will to grow, feel our countenance and be uplifted by our example. - Coach Sonnon

DAY 23 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


I spent the first half of my life trying to prove that I was good enough. I intend to spend the second half of my life helping others realize they already are. Mastery is something out there to find; it's an inward journey of realizing the potential you always and already have. That thou art. - Coach Sonnon

PROGRAM 1 WARMUP PROGRAM 1 MOBILITY


ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 22 - LOW INTENSITY ACTION ON THE OBJECTIVES


As I deepen my practice, and push beyond my perceived limitations, I perfectly express my essence as a warrior athlete. Today, I will crush every challenge with nobility, valor and honor. Today, I will breath more deeply, drink the richness of life, and revel in this blessing of aliveness. - Coach Sonnon

DAY 24 - HIGH INTENSITY ACTION ON THE OBJECTIVES


My success is built upon training every day of my life at a level my opponents have never trained in theirs. - Coach Sonnon

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

2010 RMAX.TV Productions

COMMANDO MISSION 1 - Who Dares Wins!


DAY 25 - NO INTENSITY ACTION ON THE OBJECTIVES
The rest of those who've gone before us cannot steady the unrest of those to follow. Honoring my teachers, friends and family passed. I am the man I am because you were the men you were. - Coach Sonnon

DAY 27 - MODERATE INTENSITY ACTION ON THE OBJECTIVES


My breath is my life, purpose and spirit. As I deepen my practice, and push beyond my perceived limitations, I perfectly express my essence as a warrior athlete. Today, I will crush every challenge with nobility, valor and honor. Today, I will breath more deeply, drink the richness of life, and revel in this blessing of aliveness. - Coach Sonnon

PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

DAY 26 - LOW INTENSITY ACTION ON THE OBJECTIVES


Your body doesn't know the difference between actual competitions and fabricated peaks; it only knows increased sophistication. Exploit your natural peaking rhythm or wander random performance rollercoasters. Many become lost, enslaved to the basics because of having no map to navigate through peaking. Use intuition intelligence and guidance to improve your personal mastery, the only true discipline. Coach Sonnon

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

DAY 28 - HIGH INTENSITY ACTION ON THE OBJECTIVES


Work as hard as possible, but without evaluating your recovery, all of your effort will be unproductive or counter-productive. Sun Tzu wrote, "One spy is equal to 10,000 soldiers." Each morning, sneak in 8 minutes of moving each joint in a circle 5 times to gain an accurate picture of your

PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

COMMANDO PROGRAM 1 WORKOUT


8 SETS - 20 SECONDS EXERCISE / 10 SECONDS REST

EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST

SCORE

PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS

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