THIS is the fat loss and fitness adventure you've been looking for, San Antonio. And it only happens in one place...here! Take a look, get hold of me and let's get started!
Week 1 – Day 2
"All that is needed for hatred to survive is a life with which to consume." - Burnell Gates, my friend
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 50-30-15-10
Box Jump (or Bulgarian Squats per leg)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Week 3 - Day 2
"Forgiveness is the giving, and so the receiving, of life." - George MacDonald
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Week 3 - Day 3
"Forgiveness means giving up all hope for a better past." - Lily Tomlin
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Reverse Crunch
Push-Ups
Week 3 - Day 4
"I can forgive, but I cannot forget, is only another way of saying, I will not forgive. Forgiveness ought to be like a cancelled note - torn in two, and burned up, so that it never can be shown against one." - Henry Ward Beecher
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Push-Ups
25 Knees in Crunches w/ bar
100 Jump Rope
