Monday December 17, 2012
“The most important question to ask on the job is not "What am I getting?" The most important question to ask on the job is "What am I becoming?" – Jim Rohn
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
Spiderman Push Ups
Gallows In & Out Row
KB Swing
MB Slams
C – Finish: 15/15 Lateral Bear Crawl & Jumping Jacks
“The most important question to ask on the job is not "What am I getting?" The most important question to ask on the job is "What am I becoming?" – Jim Rohn
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
Spiderman Push Ups
Gallows In & Out Row
KB Swing
MB Slams
C – Finish: 15/15 Lateral Bear Crawl & Jumping Jacks
Tuesday December 18, 2012
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.” – Trina Paulus
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Split Squat Hold & Band Row
3 Push-ups & 180 Degree Rotation
SL Hip Hinge, Squat & DB Row
Side Plank Reach & Rotate
C – Finish: 15/15 Bag Work & Mountain Climbers
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.” – Trina Paulus
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Split Squat Hold & Band Row
3 Push-ups & 180 Degree Rotation
SL Hip Hinge, Squat & DB Row
Side Plank Reach & Rotate
C – Finish: 15/15 Bag Work & Mountain Climbers
Wednesday December 19, 2012
“In times like these it helps to recall there have always been times like these.” – Paul Harvey
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Hip Extension Unilateral Slide Mountain Climb
Band Resisted, ½ Kneeling Speed Reach & Row
Gallows Squat Jumps
KB Swing & Step
Crashing Waves Series (Lunge, Squat & Jump)
“In times like these it helps to recall there have always been times like these.” – Paul Harvey
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Hip Extension Unilateral Slide Mountain Climb
Band Resisted, ½ Kneeling Speed Reach & Row
Gallows Squat Jumps
KB Swing & Step
Crashing Waves Series (Lunge, Squat & Jump)
Thursday December 20, 2012
“We read the world wrong and say that it deceives us.” – Rabindranth Tagore
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats Tri-Set (Fwd Lunge, Squat, Rev Lunge)
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher: 8/12 Sprints
“We read the world wrong and say that it deceives us.” – Rabindranth Tagore
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats Tri-Set (Fwd Lunge, Squat, Rev Lunge)
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher: 8/12 Sprints
Friday December 21, 2012
“The true measure of an individual is how he treats a person who can do him absolutely no good.” – Ann Landers
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
“The true measure of an individual is how he treats a person who can do him absolutely no good.” – Ann Landers
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo
B1 – Jumping MB Slam
B2 – KB Swing
B2 – KB Swing
C1 – Side Plank Band Press
(L & R)
C2 – Band Loaded Mountain Jumpers
C2 – Band Loaded Mountain Jumpers
D1 – Band Resisted Lateral
Step
D2 – Superman’s
D2 – Superman’s
C – Finish: 15/15
Speed Squats & Bag Work
Saturday December 22, 2012
“That which you truly value, you do.” - Me
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine:
DB Loaded Bulgarian Squats X 10 Per Leg
Body Saw x 10
Band Resisted High Pulls x 10
C – Finisher: Shoulder “Burnout” Series
“That which you truly value, you do.” - Me
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine:
DB Loaded Bulgarian Squats X 10 Per Leg
Body Saw x 10
Band Resisted High Pulls x 10
C – Finisher: Shoulder “Burnout” Series
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