Monday April 1, 2013
“The trouble with practical jokes is that very often they get elected.” – Will Rogers
A – Warm Up
B – 30/30 Training Day
30 secs work, 30 secs rest. 5 exercise X 4 “rounds” = 20 minutes
1 – Gallows Row
2 – Cork Screw Push Up
3 – Band Squat & 1 Arm Row
4 – Ab Slides
5 – Slide Ham Curls
C – Finish: 15/15 Bear Crawls & Jump Squats
“The trouble with practical jokes is that very often they get elected.” – Will Rogers
A – Warm Up
B – 30/30 Training Day
30 secs work, 30 secs rest. 5 exercise X 4 “rounds” = 20 minutes
1 – Gallows Row
2 – Cork Screw Push Up
3 – Band Squat & 1 Arm Row
4 – Ab Slides
5 – Slide Ham Curls
C – Finish: 15/15 Bear Crawls & Jump Squats
Tuesday April 2, 2013
“The elephant strides at its own gait -- but the dogs do trail behind and bark.” – Kabir
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Jump Squat, Prisoner Squat, Squat Position Hold
2 – MB Knee Friendly Lunge L & R, Hip Hinge & Reach
3 – ½ Kneel & 1 Arm Press L & R, Squat Hold & Press
4 – Band Hip Extension Row L & R, Band Hammer Curl
5 – Pike, Body Saw, Mountain Climb
C – Finish: 15/15 Bag Work & Burpee
“The elephant strides at its own gait -- but the dogs do trail behind and bark.” – Kabir
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Jump Squat, Prisoner Squat, Squat Position Hold
2 – MB Knee Friendly Lunge L & R, Hip Hinge & Reach
3 – ½ Kneel & 1 Arm Press L & R, Squat Hold & Press
4 – Band Hip Extension Row L & R, Band Hammer Curl
5 – Pike, Body Saw, Mountain Climb
C – Finish: 15/15 Bag Work & Burpee
Wednesday April 3, 2013
“The longer I live the more beautiful life becomes.” – Frank Lloyd Wright
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Position Plank w/ SL ABduction/ADduction Leg Slides
½ Squat Band Speed Presses
Gallows Push Up Position Sprints
Bulgarian Jumping Squats
Band Resisted Jumping Jacks to Lateral Walks
C – Finish: 10/3 Core Stability
“The longer I live the more beautiful life becomes.” – Frank Lloyd Wright
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Position Plank w/ SL ABduction/ADduction Leg Slides
½ Squat Band Speed Presses
Gallows Push Up Position Sprints
Bulgarian Jumping Squats
Band Resisted Jumping Jacks to Lateral Walks
C – Finish: 10/3 Core Stability
Thursday
April 4, 2013
“If you aren't going all the way, why go at all?” – Joe Namath
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 8/12 Sprints & Hands Over The Line
“If you aren't going all the way, why go at all?” – Joe Namath
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 8/12 Sprints & Hands Over The Line
Friday April 5, 2013
“In order to be effective truth must penetrate like an arrow -- and that is likely to hurt.” – Wei Wu Wei
A – Warm Up
B – 15/15 X 4 Intervals
1 – Gallows Row
2 – KB Swing
3 – Siff Squats
4 – Jump MB Slam
C – Finish: 20/10 Broad Jump Burpee & Wall Sprints
“In order to be effective truth must penetrate like an arrow -- and that is likely to hurt.” – Wei Wu Wei
A – Warm Up
B – 15/15 X 4 Intervals
1 – Gallows Row
2 – KB Swing
3 – Siff Squats
4 – Jump MB Slam
C – Finish: 20/10 Broad Jump Burpee & Wall Sprints
Saturday April 6, 2013
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Body Saw
5 – Side-2-Side MB Slam
6 – Scap Push Ups
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Body Saw
5 – Side-2-Side MB Slam
6 – Scap Push Ups
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