Monday November 4,
2013
“If you want to see a positive,
measurable change in your life you simply must be able to endure being
uncomfortable.” – Me
“Tyranny knows no
restraint of appetite.” – Jim Rohn
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Lawn Mower Rows
3 – Gallows Mountain Climber & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Sprints
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Lawn Mower Rows
3 – Gallows Mountain Climber & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Sprints
Wednesday November 6, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Prowler Drags
2 – Push Up & Pike Combo
3 – Jump Split Squats MB Slams
4 – Lateral Lunge & Band Press
5 – Band Resisted Jumping Jacks
C – 10/3 Core Stability:
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Prowler Drags
2 – Push Up & Pike Combo
3 – Jump Split Squats MB Slams
4 – Lateral Lunge & Band Press
5 – Band Resisted Jumping Jacks
C – 10/3 Core Stability:
Thursday
November 7, 2013
“I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse High Knee Monster Walks
4 – Ab Slides
5 – Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Lateral Shuffle
“I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse High Knee Monster Walks
4 – Ab Slides
5 – Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Lateral Shuffle
Friday
November 8, 2013
“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” - Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat & Split Squat Jump Combo
3 – Side to Side Push-ups
4 – Side-to-side Frog Hops
5 – SL Hip Hinge w/ MB – Left Side
6 – SL Hip Hinge w/ MB – Right Side
C – Finish: 15/15 Lateral Bear Crawl, 4 Sec Squat Hold & Jump, 4 Square Hops, Speed Punch
“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” - Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat & Split Squat Jump Combo
3 – Side to Side Push-ups
4 – Side-to-side Frog Hops
5 – SL Hip Hinge w/ MB – Left Side
6 – SL Hip Hinge w/ MB – Right Side
C – Finish: 15/15 Lateral Bear Crawl, 4 Sec Squat Hold & Jump, 4 Square Hops, Speed Punch
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