Monday December 3, 2012
“In my many years I have come to a conclusion that one useless man is a shame, two is a law firm and three or more is a congress.” – John Adams
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Cardio Finisher: 15/15 Cross Body Mountain Climber & Squat Jumps
“In my many years I have come to a conclusion that one useless man is a shame, two is a law firm and three or more is a congress.” – John Adams
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Cardio Finisher: 15/15 Cross Body Mountain Climber & Squat Jumps
Tuesday December 4, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl from On Running, 1955
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Dual Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Cardio Finisher: 15/15 Bag Work & Burpees
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl from On Running, 1955
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Dual Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Cardio Finisher: 15/15 Bag Work & Burpees
Wednesday December 5, 2012
“A man is about as big as the things that make him angry.” – Winston Churchill
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Lunging to Squatting Rope Slams + Burpees to Mountain Jumpers
2 – Gallows Row w/ Leg Lift + Gallows Split Squat Hops to Squat Jumps
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band 1 Arm Chest Press w/ Hip Rotation
1:00 rest between
“A man is about as big as the things that make him angry.” – Winston Churchill
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Lunging to Squatting Rope Slams + Burpees to Mountain Jumpers
2 – Gallows Row w/ Leg Lift + Gallows Split Squat Hops to Squat Jumps
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band 1 Arm Chest Press w/ Hip Rotation
1:00 rest between
Thursday December 6, 2012
“The willow knows what the storm does not: that the power to endure harm outlives the power to inflict it.” – Blood of the Martyr
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Cuplets Dips
Gallows Low Row
DB Goblet Squat
KB Hip Hinge & Squat
C – Cardio Finisher: 8/12 Side Shuffle & Jumping Jacks
“The willow knows what the storm does not: that the power to endure harm outlives the power to inflict it.” – Blood of the Martyr
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Cuplets Dips
Gallows Low Row
DB Goblet Squat
KB Hip Hinge & Squat
C – Cardio Finisher: 8/12 Side Shuffle & Jumping Jacks
Friday December 7, 2012
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Cardio Finisher: 20/10 Bag Punching & Wall Sprints
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Cardio Finisher: 20/10 Bag Punching & Wall Sprints
Saturday December 8, 2012
“No seed ever sees the flower.” – Zen Saying
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 Row – R
2 – Side Plank & Band Row – L
3 – Atomic Plank & Body Saw
4 – Seated Side-2-Side KB Press
5 – DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
“No seed ever sees the flower.” – Zen Saying
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 Row – R
2 – Side Plank & Band Row – L
3 – Atomic Plank & Body Saw
4 – Seated Side-2-Side KB Press
5 – DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
