Monday May 27, 2013
“We can no more afford to spend major time on minor things than we can to spend minor time on major things.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
C – Finish: 20/10 Lateral Bear Crawl & Wall Sprints
“We can no more afford to spend major time on minor things than we can to spend minor time on major things.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press
C – Finish: 20/10 Lateral Bear Crawl & Wall Sprints
Tuesday May 28, 2013
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France
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 – 3 Point Plank Hold
"An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't." – Anatole France
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 – 3 Point Plank Hold
1B – DB Split Squat & Press
2B – SL Lateral Hip Extension Hold
1C – Squat Position Hold & Row
2C – Side Plank Row Hold
C – Finish: 15/15 Jump Split Squats & Bag Work
Wednesday May 29, 2013
“If the world seems cold to you, kindle fires to warm it.” – Lucy Larcom
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Mountain Climbers
Jump Squats w/ Band Row Hold
Gallows Roll Out Position Sprints
Prowler Sprints
KB Swings
C – Finish: 10/3 Core Stability
“If the world seems cold to you, kindle fires to warm it.” – Lucy Larcom
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Mountain Climbers
Jump Squats w/ Band Row Hold
Gallows Roll Out Position Sprints
Prowler Sprints
KB Swings
C – Finish: 10/3 Core Stability
Thursday May 30, 2013
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Kneeling Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finish: 8/12 Skipping
“To love and win is the best thing. To love and lose, the next best.” – William M. Thackeray
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Kneeling Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finish: 8/12 Skipping
Friday May 31, 2013
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” – Alexander Graham Bell
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo
“When one door closes another door opens; but we often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” – Alexander Graham Bell
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo
1B – Jumping Split Squat Slam Ball
2B – KB Swing
1C – Push Up Position Hammer Curl (L & R)
2C –Mountain Jumpers
1D – Band Resisted Lateral Step
2D – Superman’s
C – Finish: 15/15 Bag Work & Burpee
Saturday June 1, 2013
“You were born an original. Don't die a copy.” – John Mason
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 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Standing Shoulder-2-Shoulder KB Press
5 – SL Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
“You were born an original. Don't die a copy.” – John Mason
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 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Standing Shoulder-2-Shoulder KB Press
5 – SL Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up
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