Monday February 25, 2013
"Life is worthwhile if you try. Try to make a difference, try to make some progress, try to learn a new skill, try to learn a new sport. It's worthwhile if you try. Doesn’t mean you can do everything, but there's a lot of things you could do if you just try." – Jim Rohn
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Deadlift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Parallets Dips
C – Cardio Finish: 15/15 Bag Work & Burpees
"Life is worthwhile if you try. Try to make a difference, try to make some progress, try to learn a new skill, try to learn a new sport. It's worthwhile if you try. Doesn’t mean you can do everything, but there's a lot of things you could do if you just try." – Jim Rohn
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Deadlift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Parallets Dips
C – Cardio Finish: 15/15 Bag Work & Burpees
Tuesday February 26, 2013
“Suppose you were an idiot. And suppose you were a member of Congress. But then I repeat myself.” – Mark Twain
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
KB O/H Walk
60, 45, 30, 15
DB Bent Over Row
Walking KB Swings
C – Finisher: 8/12 Sprints
“Suppose you were an idiot. And suppose you were a member of Congress. But then I repeat myself.” – Mark Twain
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
KB O/H Walk
60, 45, 30, 15
DB Bent Over Row
Walking KB Swings
C – Finisher: 8/12 Sprints
Wednesday February 27, 2013
“The man who knows how will always have a job. The man who also knows why will always be his boss.” – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Rear Leg Elevated Split Squat Jumps
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Push Up Position Sprints
Broad Jump Burpee
Sliding Inch Worms
“The man who knows how will always have a job. The man who also knows why will always be his boss.” – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Rear Leg Elevated Split Squat Jumps
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Push Up Position Sprints
Broad Jump Burpee
Sliding Inch Worms
Thursday February 28, 2013
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
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 U/H Rows
2 – Belt Band Resisted Wall Squats
3 – Push Up & Reach
4 – KB Swing
C – Finisher: 20/10 Skater Hops & Bear Crawls
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
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 U/H Rows
2 – Belt Band Resisted Wall Squats
3 – Push Up & Reach
4 – KB Swing
C – Finisher: 20/10 Skater Hops & Bear Crawls
Friday March 1,
2013
“An EXPERT knows a lot about a little.” – Dink Weber
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher: 15/15 Jumping Squats & Spider Crawls
“An EXPERT knows a lot about a little.” – Dink Weber
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees
C – Finisher: 15/15 Jumping Squats & Spider Crawls
Saturday March 2, 2013
“There is no greater difference between men than between grateful and ungrateful people.” – R.H. Blyth
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
Band High Pulls x 12
C – Finisher: Battle Ropes Shoulder Burnout
“There is no greater difference between men than between grateful and ungrateful people.” – R.H. Blyth
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
Band High Pulls x 12
C – Finisher: Battle Ropes Shoulder Burnout
