Monday August 19, 2013
“All disciplines affect each other. Mistakenly the man says, "This is the only area where I let down." Not true. Every letdown affects the rest. Not to think so is naive.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
“All disciplines affect each other. Mistakenly the man says, "This is the only area where I let down." Not true. Every letdown affects the rest. Not to think so is naive.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
- Reverse Lunge & 1 Arm DB Press
- 1 ½ Push Up w/180 Degree Rotation
- Gallows Underhand Row
- KB Swing
- Reaching Planks
Tuesday August 20, 2013
“There is no such thing as gratitude unexpressed. If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jumps
2 – Squat
3 – Squat Hold
4 – Mountain Climb
5 – Mountain Jump
6 – Burpee
C – Finish: 8/12 Sprints & Skips
“There is no such thing as gratitude unexpressed. If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jumps
2 – Squat
3 – Squat Hold
4 – Mountain Climb
5 – Mountain Jump
6 – Burpee
C – Finish: 8/12 Sprints & Skips
Wednesday August 21, 2013
“If you want to turn your life around, try thankfulness. It will change your life mightily.” – Gerald Good
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Split Squat DB Speed Punches
Gallows Band Tug-O-War
Ropes Crashing Waves to Beat the Drums
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability
“If you want to turn your life around, try thankfulness. It will change your life mightily.” – Gerald Good
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Split Squat DB Speed Punches
Gallows Band Tug-O-War
Ropes Crashing Waves to Beat the Drums
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability
Thursday August 22, 2013
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Hip Extension Clam Shell
D2 – Strongman Crunch
C – Finish: 15/15 Lateral Bear Crawl & Split Squat Jumps
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Hip Extension Clam Shell
D2 – Strongman Crunch
C – Finish: 15/15 Lateral Bear Crawl & Split Squat Jumps
Friday August 23, 2013
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Loaded Bulgarian Squat
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – ½ Split Squats Sprints
Superset Station#3:
1 – Gallows Tempo Row
2 – MB Toss & Chase
C – Finish: 15/15 Tension Punches & Mountain Climb
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Loaded Bulgarian Squat
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – ½ Split Squats Sprints
Superset Station#3:
1 – Gallows Tempo Row
2 – MB Toss & Chase
C – Finish: 15/15 Tension Punches & Mountain Climb
Saturday August 24, 2013
“There are two freedoms - the false, where a man is free to do what he likes; the true, where he is free to do what he ought.” – Charles Kingsley
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Squat & High Pull :30
C – 2 Minute Finisher
“There are two freedoms - the false, where a man is free to do what he likes; the true, where he is free to do what he ought.” – Charles Kingsley
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Squat & High Pull :30
C – 2 Minute Finisher
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