Monday March 4, 2013
“The greatest dangers to liberty lurk in insidious encroachment by men of zeal, well-meaning but without understanding.” – Louis D. Brandeis
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Squat & Press
3 – Gallows Row
4 – Slide Ham Curls
5 – Pikes
C – Finish: 15/15 Run in place & Mountain Jumper
“The greatest dangers to liberty lurk in insidious encroachment by men of zeal, well-meaning but without understanding.” – Louis D. Brandeis
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Squat & Press
3 – Gallows Row
4 – Slide Ham Curls
5 – Pikes
C – Finish: 15/15 Run in place & Mountain Jumper
Tuesday March 5, 2013
"Define your business goals clearly so that others can see them as you do." - George F. Burns
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Knee Friendly Lunge & Anterior Reach w/MB
Reverse Lunge Position Hold & Band Row
Renegade Row
MB Jump Slams
C – Finish: 20/10 Bag Work & Bear Crawl
"Define your business goals clearly so that others can see them as you do." - George F. Burns
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Knee Friendly Lunge & Anterior Reach w/MB
Reverse Lunge Position Hold & Band Row
Renegade Row
MB Jump Slams
C – Finish: 20/10 Bag Work & Bear Crawl
Wednesday March 6, 2013
"In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way." – Henry Havelock Ellis
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Sliding Mountain Climbers
Forward Lunge & Band Speed Presses
Gallows Squat Jumps
Heavy Bag or KB Carry
Band Bear Crawls
"In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way." – Henry Havelock Ellis
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Sliding Mountain Climbers
Forward Lunge & Band Speed Presses
Gallows Squat Jumps
Heavy Bag or KB Carry
Band Bear Crawls
Thursday March 7, 2013
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Step Up & Lunge Combo
3 – Side to Side Push-ups
4 – Jumping Jacks
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 15/15 Band O/H Squat & Press & Burpee
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Step Up & Lunge Combo
3 – Side to Side Push-ups
4 – Jumping Jacks
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 15/15 Band O/H Squat & Press & Burpee
Friday March 8, 2013
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Snails
2 – Skater Hops
Superset Station#3:
1 – Side-2-Side Gallows Row
2 – Sprints
C – Finish: 15/15 Bag Work & Squat Hold
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Snails
2 – Skater Hops
Superset Station#3:
1 – Side-2-Side Gallows Row
2 – Sprints
C – Finish: 15/15 Bag Work & Squat Hold
Saturday March 9, 2013
"Please don’t nag yourself with thoughts of failure. Do not set goals far beyond your capacity to achieve. Simply do what you can do, in the best way you know, and the Lord will accept of your effort." - Gordon B. Hinckley
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Row – R
2 – Side Plank & Band Row – L
3 – Slide Mountain Climbers
4 – Seated KB Halos
5 – Lateral Lunge & MB Reach
6 – Scap Push Ups
"Please don’t nag yourself with thoughts of failure. Do not set goals far beyond your capacity to achieve. Simply do what you can do, in the best way you know, and the Lord will accept of your effort." - Gordon B. Hinckley
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Row – R
2 – Side Plank & Band Row – L
3 – Slide Mountain Climbers
4 – Seated KB Halos
5 – Lateral Lunge & MB Reach
6 – Scap Push Ups
