Monday March 25, 2013
"A nitpicking needle-snout can always see a problem and will happily poke holes in whatever solutions are proposed by others. Like a mosquito, he sucks the life out of those around him. Slap the bastard and move on." – Roy H. Williams
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Parallets Dips w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Bag Work & Mountain Climb
"A nitpicking needle-snout can always see a problem and will happily poke holes in whatever solutions are proposed by others. Like a mosquito, he sucks the life out of those around him. Slap the bastard and move on." – Roy H. Williams
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Parallets Dips w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Bag Work & Mountain Climb
Tuesday March 26, 2013
"What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset." - Crowfoot, Blackfoot warrior
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Squat & Row
Body Saw
C – Finish: 20/10 Jump Squats & Bear Crawl
"What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset." - Crowfoot, Blackfoot warrior
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Squat & Row
Body Saw
C – Finish: 20/10 Jump Squats & Bear Crawl
Wednesday March 27, 2013
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
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 – SL Pushups
A2 – 2 Points of Contact Plank Hold
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
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 – SL Pushups
A2 – 2 Points of Contact Plank Hold
B1 – Shuttle Sprints
B2 – Table Top Hold
B2 – Table Top Hold
C1 – Squat Position Hold & Band Row
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – 5 exercises X 6 rounds each.
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – 5 exercises X 6 rounds each.
Thursday March 28, 2013
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Side Plank Hip Raise & Lower
Push Up Position Rope Waves
SLDL w/ Anterior Reach
C – Finish: 15/15 Side Shuffle & Burpee
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Side Plank Hip Raise & Lower
Push Up Position Rope Waves
SLDL w/ Anterior Reach
C – Finish: 15/15 Side Shuffle & Burpee
Friday March 29, 2013
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Hip Hinged “Y, T, W, L”
Gallows SL Chest Press
C – Finish: 20/10 Bag Work Shoves & Mountain Jumps
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Hip Hinged “Y, T, W, L”
Gallows SL Chest Press
C – Finish: 20/10 Bag Work Shoves & Mountain Jumps
Saturday March 30, 2013
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
C –Finish: 8/12 Sprints
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
C –Finish: 8/12 Sprints
