Monday July 23, 2012
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank reach & Rotate – R
3 – Spiderman Push Up
4 – Burpee
5 – Reverse Lunge – L
6 – Reverse Lunge – R
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank reach & Rotate – R
3 – Spiderman Push Up
4 – Burpee
5 – Reverse Lunge – L
6 – Reverse Lunge – R
Tuesday July 24, 2012
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A - Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
50 – 10 Protocol X 4 Rounds
Mountain Jumper to Climber Series
Full Squat to ½ Squat Band Press
½ Row to Full Row on Gallows
Cuplets Full Dip to ½ Dips
Jumping Slam to Slam w/ MB
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A - Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
50 – 10 Protocol X 4 Rounds
Mountain Jumper to Climber Series
Full Squat to ½ Squat Band Press
½ Row to Full Row on Gallows
Cuplets Full Dip to ½ Dips
Jumping Slam to Slam w/ MB
Wednesday July 25, 2012
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Band Resisted Bear Crawl
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Wall Sprints
Broad Jump Burpee
"Before the beginning of great brilliance, there must be chaos. Before a brilliant person begins something great, they must look foolish to the crowd." – I Ching
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Band Resisted Bear Crawl
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Wall Sprints
Broad Jump Burpee
Thursday July 26, 2012
"He who has no time for his health today will have no health for his tomorrow." – Unknown
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps
"He who has no time for his health today will have no health for his tomorrow." – Unknown
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps
2A – DB 2 Arm Standing Press
2B – Kneeling Band Speed Chest Press
3A – Gallows Row
3B – Jumping MB Slams
Friday July 27, 2012
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel." – Author Unknown
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 – Long Plank Hold
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel." – Author Unknown
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 – Long Plank Hold
B1 – KB Swing
B2 – SL Hip Extension Hold
C1 – Jumping Split Squats
C2 – Long Side Plank Hold
