Monday April 22, 2013
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Gallows Row
KB Hip Hinge
Strongman Crunch
Band O/H Frankenstein Walk
Spiderman Pushup
C – Finish: 20/10 Jump Squat & Bear Crawl
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Gallows Row
KB Hip Hinge
Strongman Crunch
Band O/H Frankenstein Walk
Spiderman Pushup
C – Finish: 20/10 Jump Squat & Bear Crawl
Tuesday April 23, 2013
"Goal: an aim or objective, the end toward which effort is directed.
Resolution: The quality of not allowing difficulties or opposition to affect one’s purpose." – Anonymous
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.
1A – Pushups
2A – Table Top Hold
"Goal: an aim or objective, the end toward which effort is directed.
Resolution: The quality of not allowing difficulties or opposition to affect one’s purpose." – Anonymous
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.
1A – Pushups
2A – Table Top Hold
1B – 1 Arm KB Sumo Deadlift
2B – SL Hip Extension Hold
2B – SL Hip Extension Hold
1C – Jumping Squats
2C – Side Plank Hold
C – Finish: 15/15 Bag Work & Wall
Sprints
Wednesday April 24, 2013
"Greediness often defeats its own ends, by making us scratch for every trifle when we should dig for gold alone." – Anonymous
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing
Prowler Sprint Drags (Forward to Reverse)
Split Squat Hold to Pulse & Alternating Band Row
Crashing Waves
Gallows Squat Jumps
C – Finish: 10/3 Core Stability
"Greediness often defeats its own ends, by making us scratch for every trifle when we should dig for gold alone." – Anonymous
A - Warm-up
B - 45 - 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing
Prowler Sprint Drags (Forward to Reverse)
Split Squat Hold to Pulse & Alternating Band Row
Crashing Waves
Gallows Squat Jumps
C – Finish: 10/3 Core Stability
Thursday April 25, 2013
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
Band High Knee Monster Walks
Side-2-Side Gallows Row
DB Resisted Hip Extension
C – Finish: 20/10 MB Slams & Spider Crawl
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
Band High Knee Monster Walks
Side-2-Side Gallows Row
DB Resisted Hip Extension
C – Finish: 20/10 MB Slams & Spider Crawl
Friday April 26, 2013
"If you don't know where you are going, you'll probably end up somewhere else." – Lewis Carroll
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Prisoner Squats
2 – Band Tug-of-War/Mountain Climbers
3 – DB Seated S-2-S Press/ ½ Kneeling DB Chop
4 – KB Swing/KB Hip Hinge
C – Finish: 15/15 Bag Work & Burpees
"If you don't know where you are going, you'll probably end up somewhere else." – Lewis Carroll
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Prisoner Squats
2 – Band Tug-of-War/Mountain Climbers
3 – DB Seated S-2-S Press/ ½ Kneeling DB Chop
4 – KB Swing/KB Hip Hinge
C – Finish: 15/15 Bag Work & Burpees
Saturday April 27, 2013
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
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 Press
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Walking Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – Scapular Push Ups
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
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 Press
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Walking Plank Hold
5 – MB O/H Lateral Lunge & Reach
6 – Scapular Push Ups
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