Tuesday September 10, 2013
“A lifetime of training for just ten seconds.” – Jesse Owens
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Split Squat
2 – SL Hinge
3 – Gallows Row
4 – Push Up
5 – Mountain Climb
C – Finish: 15/15 Bear Crawl & Jumping MB Slams
“A lifetime of training for just ten seconds.” – Jesse Owens
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Split Squat
2 – SL Hinge
3 – Gallows Row
4 – Push Up
5 – Mountain Climb
C – Finish: 15/15 Bear Crawl & Jumping MB Slams
Wednesday September 11, 2013
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
B1 –
Twisting Mountain Jumps
B2 – Concave Hold
B2 – Concave Hold
C1 –
KB Swings
C2 – T-Push Up Hold
C2 – T-Push Up Hold
C – Finish: 20/10 Core Stability Finish
Thursday September 12, 2013
“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men.” – Fred Hatfield
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Plank Position In & Out’s & Bag Work
“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men.” – Fred Hatfield
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Plank Position In & Out’s & Bag Work
Friday September 13, 2013
“The more you sweat in training, the less you bleed in combat.” – Navy SEAL’s
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Active Hip Extensions
5 – Push Up Plank with Active Leg Hops
6 – Burpee
7 – Hands Over the Line
8 – Twisting Mountain Jumpers
C – Finish: 8/12 Sprints
“The more you sweat in training, the less you bleed in combat.” – Navy SEAL’s
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Bird Dog Hold
2 – Prisoner Squats
3 – Triceps Push Up
4 – SL Active Hip Extensions
5 – Push Up Plank with Active Leg Hops
6 – Burpee
7 – Hands Over the Line
8 – Twisting Mountain Jumpers
C – Finish: 8/12 Sprints
Saturday September 14, 2013
“The pain of discipline is nothing like the pain of disappointment” – Justin Langer
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing “V” Press
“The pain of discipline is nothing like the pain of disappointment” – Justin Langer
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing “V” Press
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