Monday July 16, 2012
“Do not argue with an idiot. He will drag you down to his level and
beat you with experience.” – Me
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – Band Squat & Press
3 – Rock The Boats
4 – KB Windmill
5 – Jumping MB Slams
“Do not argue with an idiot. He will drag you down to his level and
beat you with experience.” – Me
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – Band Squat & Press
3 – Rock The Boats
4 – KB Windmill
5 – Jumping MB Slams
Tuesday July 17, 2012
“If you think nobody cares, try missing a couple of payments.” – Anon
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)
“If you think nobody cares, try missing a couple of payments.” – Anon
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Lying SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Foam Roll TFL & IT Bands (L & R)
3 – Jumping Squats – ½ Kneeling 90/90 EQI Stretch (L & R)
4 – Seated “V” Press – Gallows Band Lat & Pec Stretch
5 – KB Swings – Bird Dog Hold (L & R)
Wednesday July 18, 2012
“Nothing is fool-proof to a sufficiently talented fool.” – Anon
A – Warm Up
B – Continuous 2 Minute Cardio/Active Recovery Circuit
Cardio Complexes
1 – Roadkill DB Complex X5 (Split Snatch, Snatch Squat, Hip Hinge, Sumo Deadlift)
2 – Battle Ropes Complex X 30 sec (Jumping Waves, Lunging Waves, S-2-S Waves, Jumping Jacks)
3 – Band Complex X 10 (Lawn Mower Row, Push Up, Forward Lunge & Chest Press, Squat & Press)
4 – KB Complex X 15 (1 Arm Swings, 2 Arm Swings, S-2-S Swings)
5 – MB Complex X10 (Reverse Lunge & Slam, Woodchop, Forward Lunge, Toss & Chase)
“Nothing is fool-proof to a sufficiently talented fool.” – Anon
A – Warm Up
B – Continuous 2 Minute Cardio/Active Recovery Circuit
Cardio Complexes
1 – Roadkill DB Complex X5 (Split Snatch, Snatch Squat, Hip Hinge, Sumo Deadlift)
2 – Battle Ropes Complex X 30 sec (Jumping Waves, Lunging Waves, S-2-S Waves, Jumping Jacks)
3 – Band Complex X 10 (Lawn Mower Row, Push Up, Forward Lunge & Chest Press, Squat & Press)
4 – KB Complex X 15 (1 Arm Swings, 2 Arm Swings, S-2-S Swings)
5 – MB Complex X10 (Reverse Lunge & Slam, Woodchop, Forward Lunge, Toss & Chase)
Thursday July 19, 2012
A famous Playwright sent Churchill two tickets to opening night saying, "Bring a friend,... if you have one." Churchill sent regrets saying, "Can't make opening night, I can come the 2nd night,... if there is one."
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Figure 4 Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
A famous Playwright sent Churchill two tickets to opening night saying, "Bring a friend,... if you have one." Churchill sent regrets saying, "Can't make opening night, I can come the 2nd night,... if there is one."
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Figure 4 Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
Friday July 20, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB
Saturday July 21, 2012
“Patience is something admired in the driver behind you, but not in the one ahead of you.” – Me
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Pull R
2 – Side Plank & Band Pull L
3 – Body Saw
4 – Seated 1 Arm DB Press
5 – KB Hip Hinge & Shrug
6 – “I Dream of Genie” Push Up
“Patience is something admired in the driver behind you, but not in the one ahead of you.” – Me
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Pull R
2 – Side Plank & Band Pull L
3 – Body Saw
4 – Seated 1 Arm DB Press
5 – KB Hip Hinge & Shrug
6 – “I Dream of Genie” Push Up
