Monday June 4, 2012
“We hang the petty thieves and appoint the great ones to public office.” – Aesop
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
“We hang the petty thieves and appoint the great ones to public office.” – Aesop
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
Tuesday June 5, 2012
“Don't be content with being average. Average is a close to the bottom as it is to the top. It’s the cream of the crap.” – Me
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold
“Don't be content with being average. Average is a close to the bottom as it is to the top. It’s the cream of the crap.” – Me
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold
B1 – DB Bulgarian Split Squat &
Press
B2 – Weighted SL Hip Extension Hold
B2 – Weighted SL Hip Extension Hold
C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold
Wednesday June 6, 2012
“There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance.” – Joseph Addison
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Split Squat Jumps
2 – Band Resisted Squat & Row
3 – Jumping MB Slam
4 – 1 Arm KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Squat Jumps
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB 1 Arm Sumo DL
5 – Lunge & Crashing Waves w/ Ropes
“There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance.” – Joseph Addison
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Split Squat Jumps
2 – Band Resisted Squat & Row
3 – Jumping MB Slam
4 – 1 Arm KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Squat Jumps
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB 1 Arm Sumo DL
5 – Lunge & Crashing Waves w/ Ropes
Thursday June 7, 2012
“We cannot defend freedom abroad by deserting it at home.” – Edward R. Murrow
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Training
Tempo Push Up
Tempo DB Squat & Press
Tempo Split Squat Hold & Row
Tempo Slide Ham Curls
Tempo Strongman Crunch
“We cannot defend freedom abroad by deserting it at home.” – Edward R. Murrow
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Training
Tempo Push Up
Tempo DB Squat & Press
Tempo Split Squat Hold & Row
Tempo Slide Ham Curls
Tempo Strongman Crunch
Friday June 8, 2012
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
Saturday June 7, 2012
“Men fight for liberty and win it with hard knocks. Their children, brought up easy, let it slip away again, poor fools. And their grandchildren are once more slaves.” – D.H. Lawrence
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat
“Men fight for liberty and win it with hard knocks. Their children, brought up easy, let it slip away again, poor fools. And their grandchildren are once more slaves.” – D.H. Lawrence
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat
