Monday May 6, 2013
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – 40/20 Monday Special
Perform 40 seconds of work followed by 20 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – Strongman Crunch
C – Finish: 20/10 Bag Work & Mountain Climb
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – 40/20 Monday Special
Perform 40 seconds of work followed by 20 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – Strongman Crunch
C – Finish: 20/10 Bag Work & Mountain Climb
Tuesday May 7, 2013
“It has been said that politics is the second oldest profession. I have learned that it bears a striking resemblance to the first.” - Ronald Reagan
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 – Band Resisted Bulgarian Jumping Squat
2 – Body Saw/Reaching Plank Combo
Superset Station#2:
1 – Walking DB Inch Worms
2 – Suicide Sprint & Shuffle Combo
Superset Station#3:
1 – Hip Extension Gallows Row
2 – Gallows Jumping Squats
C – Finish: 15/15 Jumping Jacks & Mountain Jumper
“It has been said that politics is the second oldest profession. I have learned that it bears a striking resemblance to the first.” - Ronald Reagan
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 – Band Resisted Bulgarian Jumping Squat
2 – Body Saw/Reaching Plank Combo
Superset Station#2:
1 – Walking DB Inch Worms
2 – Suicide Sprint & Shuffle Combo
Superset Station#3:
1 – Hip Extension Gallows Row
2 – Gallows Jumping Squats
C – Finish: 15/15 Jumping Jacks & Mountain Jumper
Wednesday May 8, 2013
"It must be borne in mind that the great tragedy in life is not in failing to reach all of your goals--it is in having no goals for which you are reaching. It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream. It is not a disgrace if you fail to reach the stars, but it is a disgrace if you have no stars for which you are reaching. It is not a disaster if you fail to achieve your highest ideals, but it is a disaster if you have no high ideals for which you are striving. Not failure, but lower aim is sin." – Benjamin Elijah Mays, Former President Of Morehouse college
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Prowler Sled Sprint Drags
Band Resisted, Dancing Punches
Battle Ropes Reverse Lunge & Drum Beat
DB Speed Squat & Press
MB Slams
C – Finish: 10/3 Core Stability Work
"It must be borne in mind that the great tragedy in life is not in failing to reach all of your goals--it is in having no goals for which you are reaching. It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream. It is not a disgrace if you fail to reach the stars, but it is a disgrace if you have no stars for which you are reaching. It is not a disaster if you fail to achieve your highest ideals, but it is a disaster if you have no high ideals for which you are striving. Not failure, but lower aim is sin." – Benjamin Elijah Mays, Former President Of Morehouse college
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Prowler Sled Sprint Drags
Band Resisted, Dancing Punches
Battle Ropes Reverse Lunge & Drum Beat
DB Speed Squat & Press
MB Slams
C – Finish: 10/3 Core Stability Work
Thursday May 9, 2013
“I argue very well. Ask any of my remaining friends. I can win an argument on any topic, against any opponent. People know this, and steer clear of me at parties. Often, as a sign of their great respect, they don't even invite me.” – Dave Barry
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Hinge w/ DB’s
5 – Band Resisted Side Plank Row
C – Finish: 8/12 Sprints
“I argue very well. Ask any of my remaining friends. I can win an argument on any topic, against any opponent. People know this, and steer clear of me at parties. Often, as a sign of their great respect, they don't even invite me.” – Dave Barry
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Hinge w/ DB’s
5 – Band Resisted Side Plank Row
C – Finish: 8/12 Sprints
Friday May 10, 2013
"Two little words that can make the difference: START NOW." – Mary C. Crowley
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
C – Finish: 15/15 Bear Crawl & Jumping Jacks
"Two little words that can make the difference: START NOW." – Mary C. Crowley
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
C – Finish: 15/15 Bear Crawl & Jumping Jacks
Saturday May 11, 2013
"Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex." – Susan A. Nielsen
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – 1 Arm KB Swing
C – Finish: Speed Punches
"Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex." – Susan A. Nielsen
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – 1 Arm KB Swing
C – Finish: Speed Punches
