Monday February 11, 2013
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Grip 1/2 Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Pallof Balance Hold
4 – Lunge Stance Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Grip 1/2 Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Pallof Balance Hold
4 – Lunge Stance Hold
5 – Gallows Row Hold
C – Cardio Finish: 8/12 Sprints
Tuesday February 12, 2013
"If you love what you do, you won't work a day in your life" 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 – Bird Dog Plank Hold
"If you love what you do, you won't work a day in your life" 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 – Bird Dog Plank Hold
B1 – 1 Arm DB Squat & Press
B2 – SL Hip Extension Hold
B2 – SL Hip Extension Hold
C1 – Knee Friendly Lunge w/MB
C2 – Side Plank
C2 – Side Plank
C – Cardio Finish: 15/15
Bear Crawl & Hi to Low Bag Work
Wednesday February 13, 2013
"Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing." – Helen Keller
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
Walking 1 Arm KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Squat & Split Squats Combo
Band Tug-O-War
Jump Rope
C – Finish: 10/3 Core Stability
"Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing." – Helen Keller
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
Walking 1 Arm KB Swing
Push-up, Pike & Body Saw Combo (2 of each)
Gallows Jumping Squat & Split Squats Combo
Band Tug-O-War
Jump Rope
C – Finish: 10/3 Core Stability
Thursday February 14, 2013
"A true warrior only enters a fight with a purpose, and never fights without a purpose that is greater than himself." – Yer Uncle Steve
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band 1 Arm Chest Press
Band Resisted Train Tracks Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
Offset Stance Squat & MB Bracing Hold
Strongman Crunch
C – Cardio Finish: 15/15 Jumping Ball Slams & Crab Crawls
"A true warrior only enters a fight with a purpose, and never fights without a purpose that is greater than himself." – Yer Uncle Steve
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band 1 Arm Chest Press
Band Resisted Train Tracks Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
Offset Stance Squat & MB Bracing Hold
Strongman Crunch
C – Cardio Finish: 15/15 Jumping Ball Slams & Crab Crawls
Friday February 15, 2013
“Calling a Sicilian an Italian is like calling a Texan a Yankee. Either way, you're wrong and it's a damn good way to get hurt.” (as told to Senator Toricelli of NJ and Senator Phil Graham at White House Press Corp Luncheon in 1998) – Dink Weber
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB
C – Cardio Finish: 15/15 Squat Jumps & Mountain Climbers
“Calling a Sicilian an Italian is like calling a Texan a Yankee. Either way, you're wrong and it's a damn good way to get hurt.” (as told to Senator Toricelli of NJ and Senator Phil Graham at White House Press Corp Luncheon in 1998) – Dink Weber
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Snails
3 Push-ups & 180 Degree Rotation
“T” Stance DB Row
Curtsy Lunge & Reach w/MB
C – Cardio Finish: 15/15 Squat Jumps & Mountain Climbers
Saturday February 16, 2013
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
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 – Shoulders Elevated, Resisted Hip Extension
2 – Side Plank & Band Press R
3 – Side Plank & Band Press L
4 – Band Pull-Through
5 – “V” Seated DB “Arnold” Press
6 – “I Dream of Genie” Push Up
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
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 – Shoulders Elevated, Resisted Hip Extension
2 – Side Plank & Band Press R
3 – Side Plank & Band Press L
4 – Band Pull-Through
5 – “V” Seated DB “Arnold” Press
6 – “I Dream of Genie” Push Up
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