Monday September 23, 2013
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Warm Up
B – Monday…The Greatest Day Of The Week!!
40/20 X 5
1 – DB Squat & Press
2 – Gallows Row
3 – 1 ½ Push Ups
4 – KB Swing
5 – Core Engaged Dead Bug
C – Finish: 15/15 Skaters Hop, Mountain Climb, Squat Jump, Bear Crawl
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Warm Up
B – Monday…The Greatest Day Of The Week!!
40/20 X 5
1 – DB Squat & Press
2 – Gallows Row
3 – 1 ½ Push Ups
4 – KB Swing
5 – Core Engaged Dead Bug
C – Finish: 15/15 Skaters Hop, Mountain Climb, Squat Jump, Bear Crawl
Tuesday September 24, 2013
“If you don't know where you are going, you can never get lost.” – Herb Cohen
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Split Squat – L, Split Squat – R, Squat Hold)
3 – DB Complex (Plank Row – L, Plank Row – R, Push Up)
4 – Band Resisted Complex (Hip Ext Clam Shell – L, Hip Ext Clam Shell – R, Hip Extension)
5 – Core Complex (Mountain Climbs, Side Plank Reach & Rotate L&R)
C – Finish: 15/15 – Bag Work, Burpee, Jumping Jack, Mountain Jumps
“If you don't know where you are going, you can never get lost.” – Herb Cohen
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Split Squat – L, Split Squat – R, Squat Hold)
3 – DB Complex (Plank Row – L, Plank Row – R, Push Up)
4 – Band Resisted Complex (Hip Ext Clam Shell – L, Hip Ext Clam Shell – R, Hip Extension)
5 – Core Complex (Mountain Climbs, Side Plank Reach & Rotate L&R)
C – Finish: 15/15 – Bag Work, Burpee, Jumping Jack, Mountain Jumps
Wednesday September 25, 2013
“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Band Resisted Sprints
Ladder & Sprint Drills
Gallows Squat Jumps
Gorilla Squat Burpees to Mountain Jumps
Band Resisted Lateral Bear Crawl
C – Finish: 10/3 Core Stability
“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Band Resisted Sprints
Ladder & Sprint Drills
Gallows Squat Jumps
Gorilla Squat Burpees to Mountain Jumps
Band Resisted Lateral Bear Crawl
C – Finish: 10/3 Core Stability
Thursday September 26, 2013
“Don’t ask for a light load, but rather ask for a strong back.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position Heel & Knee Touch
2 – KB Goblet Squat
3 – Wall Ball
4 – Low Gallows Row
5 – Seated “V” S-2-S Press
C – Finish: 15/15 Mountain Climb, Split Jumps, P/U In & Outs, Speed Punches
“Don’t ask for a light load, but rather ask for a strong back.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position Heel & Knee Touch
2 – KB Goblet Squat
3 – Wall Ball
4 – Low Gallows Row
5 – Seated “V” S-2-S Press
C – Finish: 15/15 Mountain Climb, Split Jumps, P/U In & Outs, Speed Punches
Friday
September 27, 2013
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
No comments:
Post a Comment