Monday September 16, 2013
“What good is it to look like Tarzan and play like Jane?” – John Welborn
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Push Up
4 – Pikes
C – Finish: 15/15 Bear Crawl & Squat Jumps
“What good is it to look like Tarzan and play like Jane?” – John Welborn
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Push Up
4 – Pikes
C – Finish: 15/15 Bear Crawl & Squat Jumps
Tuesday September 17, 2013
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Tree-Men-Dus Tuesday Training!!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
MB Lateral Lunge & Slam
Band Resisted Mountain Climb
DB Renegade Row & Press
60, 45, 30, 15
MB Lateral Lunge & Reach
Band Resisted ¾ Squats
DB Hinge
C – Finish: 20/10 Bag Work & Burpee
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Tree-Men-Dus Tuesday Training!!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
MB Lateral Lunge & Slam
Band Resisted Mountain Climb
DB Renegade Row & Press
60, 45, 30, 15
MB Lateral Lunge & Reach
Band Resisted ¾ Squats
DB Hinge
C – Finish: 20/10 Bag Work & Burpee
Wednesday
September 18, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Reverse Prowler Sprints
Crashing Waves
Gallows Squat Jumps
KB Swing
C – Finish: 10/3 Core Stability Work
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Reverse Prowler Sprints
Crashing Waves
Gallows Squat Jumps
KB Swing
C – Finish: 10/3 Core Stability Work
Thursday
September 19, 2013
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks & Mountain Climb
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks & Mountain Climb
Friday
September 20, 2013
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
Saturday
September 21, 2013
“Silent gratitude isn't much use to anyone.” – G.B. Stern
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 – 5 Steps per leg
Body Saw x 10
Gallows Wide Outs x 10
“Silent gratitude isn't much use to anyone.” – G.B. Stern
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 – 5 Steps per leg
Body Saw x 10
Gallows Wide Outs x 10
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