Monday June 24, 2013
“The few who do are the envy of the many who only watch.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band Seated Hip Extension Row
KB Squat & High Pull
C – Finish: 15/15 Mountain Climb & MB Jump Slams
“The few who do are the envy of the many who only watch.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band Seated Hip Extension Row
KB Squat & High Pull
C – Finish: 15/15 Mountain Climb & MB Jump Slams
Tuesday June 25, 2013
“A computer is not supposed to replace the human mind ... it's supposed leverage it.” - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee
“A computer is not supposed to replace the human mind ... it's supposed leverage it.” - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee
Wednesday June 26, 2013
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." – Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Alternating Leg Speed Slide Ham Curl
Band Resisted, ½ Kneeling 1 Arm Speed Press
Gallows 3 Part Press Position Jumps
3 Second Tempo Push Up & Mountain Climb
Broad Jump Burpees
C – Finish: 10/3 Core Stability
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." – Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Alternating Leg Speed Slide Ham Curl
Band Resisted, ½ Kneeling 1 Arm Speed Press
Gallows 3 Part Press Position Jumps
3 Second Tempo Push Up & Mountain Climb
Broad Jump Burpees
C – Finish: 10/3 Core Stability
Thursday June 27, 2013
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
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.
A1 – KB Swing
A2 – 3 Points of Contact Plank Hold
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
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.
A1 – KB Swing
A2 – 3 Points of Contact Plank Hold
B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold
C1 – Gallows Push Ups
C2 – Gallows Row Hold
C – Finish: 8/12 Burpees
Friday June 28, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
C – Finish: Speed Punches!
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
C – Finish: Speed Punches!
Saturday June 29, 2013
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12
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