Monday November 11, 2013
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – Escalating Density Circuits
Maintain the same intensity level through each cycle as the work sets get longer while the rest periods get shorter.
1 – Goblet Squats
2 – 3 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – ½ Kneeling 1 Arm DB Press
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Tunnel Hops
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – Escalating Density Circuits
Maintain the same intensity level through each cycle as the work sets get longer while the rest periods get shorter.
1 – Goblet Squats
2 – 3 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – ½ Kneeling 1 Arm DB Press
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Tunnel Hops
Tuesday November 12, 2013
“You must have long term goals to keep you from being frustrated by short term failures.” – Charles C. Noble
A – Warm-up
B – 45/15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
1 Arm Gallows Row
C – Finish: 15/15 Burpee, Bag Work, Twist Mountain Jump, Sprint Arms
“You must have long term goals to keep you from being frustrated by short term failures.” – Charles C. Noble
A – Warm-up
B – 45/15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
1 Arm Gallows Row
C – Finish: 15/15 Burpee, Bag Work, Twist Mountain Jump, Sprint Arms
Wednesday
November 13, 2013
“When you’re in the gym to train, then train. It makes no sense to have $100 shoes and a .10c butt!” – Me
A - Warm-up
B – 45 – 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing & Burpee Combo (5 to 1 ratio)
Push Up & Pike Combo (1 to 1 ratio)
Reverse Lunge Rope Slams to Drum Beats
Band Squat & 1 Arm Row
MB Toss & Chase
C – 10/3 Core Stability Finish
“When you’re in the gym to train, then train. It makes no sense to have $100 shoes and a .10c butt!” – Me
A - Warm-up
B – 45 – 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing & Burpee Combo (5 to 1 ratio)
Push Up & Pike Combo (1 to 1 ratio)
Reverse Lunge Rope Slams to Drum Beats
Band Squat & 1 Arm Row
MB Toss & Chase
C – 10/3 Core Stability Finish
Thursday
November 14, 2013
“I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.” – Og Mandino
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 Squat & High Pull
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 8/12 Skipping & Sprinting
“I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.” – Og Mandino
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 Squat & High Pull
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 8/12 Skipping & Sprinting
Friday
November 15, 2013
“Bad times come to all of us. Our attitude determines how we react to them. Whether we allow them to make us bitter or better is up to us.” – Me
A - Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Plank Hold
B1 – DB ½ Kneeling Get Up
B2 – SL Hip Extension Hold
C1 – 1 Arm KB Row
C2 – T-Push Up Hold
2 Minute Finisher!!! (Snails & Bear Crawls)
“Bad times come to all of us. Our attitude determines how we react to them. Whether we allow them to make us bitter or better is up to us.” – Me
A - Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Plank Hold
B1 – DB ½ Kneeling Get Up
B2 – SL Hip Extension Hold
C1 – 1 Arm KB Row
C2 – T-Push Up Hold
2 Minute Finisher!!! (Snails & Bear Crawls)
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