Monday December 31, 2012
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
MB Slams
KB Swing
C – Cardio Finish: 15/15 Mountain Climber & Speed Punches
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Gallows Row
MB Slams
KB Swing
C – Cardio Finish: 15/15 Mountain Climber & Speed Punches
Tuesday January 1, 2013
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Plank Position Reach & Row
MB O/H Bulgarian Squats
SL Hip Hinge
Rock The Boat
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Plank Position Reach & Row
MB O/H Bulgarian Squats
SL Hip Hinge
Rock The Boat
C – Cardio Finish: 20/10 Wall Sprints & Bear Crawl
Wednesday January 2, 2013
“To solve any problem, there are three questions to ask yourself: First, what could I do? Second, what could I read? And third, whom could I ask?” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Resisted Bear Crawl
C – Core Stability Finish: 10/3 X 6, 5 exercise circuit
“To solve any problem, there are three questions to ask yourself: First, what could I do? Second, what could I read? And third, whom could I ask?” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Slides
½ Squat Band Speed Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Resisted Bear Crawl
C – Core Stability Finish: 10/3 X 6, 5 exercise circuit
Thursday January 3, 2013
“Success equals goals; all else is commentary.” – Brian Tracy
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Cross-body Arcing Press
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows Plank Stability Hold
C – Cardio Finish: 15/15 Jumping Jacks & Crab Crawl
“Success equals goals; all else is commentary.” – Brian Tracy
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Cross-body Arcing Press
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows Plank Stability Hold
C – Cardio Finish: 15/15 Jumping Jacks & Crab Crawl
Friday January 4, 2013
"When you can, always advise people to do what you see they really want to do . . . . Doing what they want to do, they may succeed; doing what they don't want to do, they won't." – James Gould Cozzens
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Goblet Squat
2 – Skater Hops/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Burpee/Wall Sprints Combo
Superset Station#3:
1 – Renegade Push Up & Row
2 – MB Toss & Chase
"When you can, always advise people to do what you see they really want to do . . . . Doing what they want to do, they may succeed; doing what they don't want to do, they won't." – James Gould Cozzens
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Goblet Squat
2 – Skater Hops/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Burpee/Wall Sprints Combo
Superset Station#3:
1 – Renegade Push Up & Row
2 – MB Toss & Chase
