Monday
March 11, 2013
“Our days are identical suitcases… all the same size… but some people can pack more into them than others.” – Unknown
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – "V" Seated Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch
“Our days are identical suitcases… all the same size… but some people can pack more into them than others.” – Unknown
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – "V" Seated Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch
Tuesday
March 12, 2013
“Sales people should take lessons from their kids. What does the word “no“ mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift
4 – Alternating Reverse Lunge + DB Press
C – Finish: 8/12 Sprints & Reaching Push Up Plank
“Sales people should take lessons from their kids. What does the word “no“ mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift
4 – Alternating Reverse Lunge + DB Press
C – Finish: 8/12 Sprints & Reaching Push Up Plank
Wednesday March 13, 2013
"There is no achievement without goals." – Robert J. McKaine
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops
"There is no achievement without goals." – Robert J. McKaine
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops
B1 –
Gallows Chest Press
B2 – Skater Hops
B2 – Skater Hops
C1 – KB 1
Arm Snatch
C2 – SL
Rotational Hops
C – Finish: 10/3 X 6, 5 Exercise Core Stability Circuit
C – Finish: 10/3 X 6, 5 Exercise Core Stability Circuit
Thursday
March 14, 2013
“An excellent wife who can find? She is far more precious than jewels. The heart of her husband trusts in her, and he will have no lack of gain.” – Proverbs 31
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – Top Half Get Up – R
2 – Top Half Get Up – L
3 – SL Push Up
4 – Slide Mountain Climber
5 – SL Bent Knee Hip Extension – R
6 – SL Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee & Bag Work
“An excellent wife who can find? She is far more precious than jewels. The heart of her husband trusts in her, and he will have no lack of gain.” – Proverbs 31
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – Top Half Get Up – R
2 – Top Half Get Up – L
3 – SL Push Up
4 – Slide Mountain Climber
5 – SL Bent Knee Hip Extension – R
6 – SL Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee & Bag Work
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