Monday April 15, 2013
“Character is the sum total of all our everyday choices.” – Margaret Jensen
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & DB Curl to Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Slide Ham Curl
C – Finish: 20/10 Bag Work & Mountain Climb
“Character is the sum total of all our everyday choices.” – Margaret Jensen
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & DB Curl to Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Slide Ham Curl
C – Finish: 20/10 Bag Work & Mountain Climb
Tuesday April 16, 2013
“Cooperation is doing with a smile what you have to do anyway.” – Harvey Bingham
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ¾ Goblet Squats X 10
C – Finish: 15/15 Jump Squats & Mountain Jumps
“Cooperation is doing with a smile what you have to do anyway.” – Harvey Bingham
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ¾ Goblet Squats X 10
C – Finish: 15/15 Jump Squats & Mountain Jumps
Wednesday April 17, 2013
“Don't be content with being average. That’s the cream of the crap. Average is a close to the bottom as it is to the top.” – Me
A – Warm Up
B – 40/20 Cardio Express
40 secs work, 20 secs rest X 5 rounds
1 – Prowler Sprint Push
2 – Burpee, Jump Squat, Push Up Combo
3 – Pulsing Sumo Stance & Beat the Drums
4 – Ab Slides to Mountain Climb
C – Finish: 10/3 Core Stability
“Don't be content with being average. That’s the cream of the crap. Average is a close to the bottom as it is to the top.” – Me
A – Warm Up
B – 40/20 Cardio Express
40 secs work, 20 secs rest X 5 rounds
1 – Prowler Sprint Push
2 – Burpee, Jump Squat, Push Up Combo
3 – Pulsing Sumo Stance & Beat the Drums
4 – Ab Slides to Mountain Climb
C – Finish: 10/3 Core Stability
Thursday April 18, 2013
“Duty is a matter of the mind. Commitment is a matter of the heart.” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
Plate Loaded Walking Lunge
Push Ups w/4 Second Pause
Squat Hold & Row
Pikes
Band Lunge Stance Palloff Press
C – Finish: 15/15 Bag Work & Side-2-Side MB Slam
“Duty is a matter of the mind. Commitment is a matter of the heart.” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
Plate Loaded Walking Lunge
Push Ups w/4 Second Pause
Squat Hold & Row
Pikes
Band Lunge Stance Palloff Press
C – Finish: 15/15 Bag Work & Side-2-Side MB Slam
Friday April 19, 2013
“Everyone is allowed an occasional failure… except the skydiver, of course.” – Unknown
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing ¾ Split Squat - R
3 – Pulsing ¾ Split Squat - L
4 – Side to Side Push-ups
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
“Everyone is allowed an occasional failure… except the skydiver, of course.” – Unknown
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing ¾ Split Squat - R
3 – Pulsing ¾ Split Squat - L
4 – Side to Side Push-ups
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
Saturday April 20, 2013
“Experience is the best teacher, but the tuition is very costly.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
15, 30, 45, 60
Push Up Position w/ Active Leg Hops
Band Lateral Step & High Pull
60, 45, 30, 15
Frog Crunch
Band Palm Up Pull Apart & Reverse Lunge
“Experience is the best teacher, but the tuition is very costly.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
15, 30, 45, 60
Push Up Position w/ Active Leg Hops
Band Lateral Step & High Pull
60, 45, 30, 15
Frog Crunch
Band Palm Up Pull Apart & Reverse Lunge
