Monday June 17, 2013
"Birds born in a cage think flying is an illness." — Alejandro Jodorowsky
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Jump Squats & Bear Crawls
"Birds born in a cage think flying is an illness." — Alejandro Jodorowsky
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Jump Squats & Bear Crawls
Tuesday June 18, 2013
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 Arm Band Reverse Lunge & Row
3 Push Up & 3 Lateral Bear Crawl
Gallows Row
C – Finish: 20/10 Burpee & Crab Crawl
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 Arm Band Reverse Lunge & Row
3 Push Up & 3 Lateral Bear Crawl
Gallows Row
C – Finish: 20/10 Burpee & Crab Crawl
Wednesday June 19, 2013
“If you want your dreams to come true, don't oversleep.” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Battle Ropes
Band Resisted Shuttle Sprints
Gallows 3 Part (Split, Split, Squat) Jumps
Fast Feet On A Step
3-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability
“If you want your dreams to come true, don't oversleep.” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Battle Ropes
Band Resisted Shuttle Sprints
Gallows 3 Part (Split, Split, Squat) Jumps
Fast Feet On A Step
3-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability
Thursday
June 20, 2013
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpee
C – Finish: 15/15 Bag Work & Mountain Climb
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpee
C – Finish: 15/15 Bag Work & Mountain Climb
Friday June 21, 2013
“Winning isn’t everything, but wanting to win is.” – Vince Lombardi
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Pike Combo
“Winning isn’t everything, but wanting to win is.” – Vince Lombardi
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Pike Combo
B – Squat & Band Row
C – KB Swing & Lateral Step
D1 – Mountain Jumpers
D2 – Squat Jumps
C – Finish: 8/12 Sprints
C – KB Swing & Lateral Step
D1 – Mountain Jumpers
D2 – Squat Jumps
C – Finish: 8/12 Sprints
Saturday June 22, 2013
“A man is the sum of his actions, of what he has done, of what he can do. Nothing else.” – Mahatma Gandhi
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 – Seated Side-2-Side DB Press
5 – Band Resisted SL Hip Extension
6 – Scap Push Up
“A man is the sum of his actions, of what he has done, of what he can do. Nothing else.” – Mahatma Gandhi
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 – Seated Side-2-Side DB Press
5 – Band Resisted SL Hip Extension
6 – Scap Push Up
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