Monday January 14, 2013
"People with goals succeed because they know where they are going... It's as simple as that." – Earl Nightingale
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – Push Up
3 – SL Hip Hinge w/DB’s
4 – Body Saw
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work & Burpee
"People with goals succeed because they know where they are going... It's as simple as that." – Earl Nightingale
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – Push Up
3 – SL Hip Hinge w/DB’s
4 – Body Saw
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work & Burpee
Tuesday January 15, 2013
"You can't hit a target you cannot see, and you cannot see a target you do not have." – Zig Ziglar
A - Dynamic Warm-up and Hip Mobility
B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
DB Squat & Press & Mountain Climb
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Skaters Hop
Slide Ham Curls & Jumping Squats
Offset Gallows Row & Wall Sprints
"You can't hit a target you cannot see, and you cannot see a target you do not have." – Zig Ziglar
A - Dynamic Warm-up and Hip Mobility
B – 40/40 – 20/20 Training
40 seconds of strength work, followed by 40 seconds of rest, then 20 seconds of cardio, followed by 20 seconds of rest. 5 exercises X 3 “rounds”.
DB Squat & Press & Mountain Climb
Push Ups w/4 Second Pause & Burpees
Split Squat Hold & Row & Skaters Hop
Slide Ham Curls & Jumping Squats
Offset Gallows Row & Wall Sprints
Wednesday January 16, 2013
"Men do not succeed in business or in life, no matter how intelligent they may be, no matter how sharply their aptitudes are defined, no matter how brilliantly they may be educated unless they are oriented toward the proper goals and have the drive or motivating force to succeed. One has to want something mighty hard and keep on wanting things all his life. . . ." – Wallace H. Wulfeck
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Push Up Plank w/ Active Leg AB/ADduction Hops
Crashing Waves to Beat-the-Drums
Gallows Sprints
SL Hopping Bulgarian Squats
Band Tug of War
"Men do not succeed in business or in life, no matter how intelligent they may be, no matter how sharply their aptitudes are defined, no matter how brilliantly they may be educated unless they are oriented toward the proper goals and have the drive or motivating force to succeed. One has to want something mighty hard and keep on wanting things all his life. . . ." – Wallace H. Wulfeck
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Push Up Plank w/ Active Leg AB/ADduction Hops
Crashing Waves to Beat-the-Drums
Gallows Sprints
SL Hopping Bulgarian Squats
Band Tug of War
Thursday January 17, 2013
"In the long run men hit only what they aim at." – Henry David Thoreau
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C –Cardio Finish: 15/15 Jumping Ball Slams & Bear Crawls
"In the long run men hit only what they aim at." – Henry David Thoreau
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C –Cardio Finish: 15/15 Jumping Ball Slams & Bear Crawls
Friday January
18, 2013
"When a man does not know what harbor he is making for, no wind is the right wind." – Lucius Anneus Seneca
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 (Side-2-Side, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Incline Press R & L, Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finisher: (15/15 Ground & Sky Squats & Skater Hops)
"When a man does not know what harbor he is making for, no wind is the right wind." – Lucius Anneus Seneca
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 (Side-2-Side, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Incline Press R & L, Hammer Curls)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finisher: (15/15 Ground & Sky Squats & Skater Hops)
