Monday May 13, 2013
"Don't be distracted by criticism. Remember - the only taste of success some people have is when they take a bite out of you." – Zig Ziglar
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & 1 Arm Row
Atomic Plank & Push Up
KB Swing
C – Finish: 15/15 Bear Crawl & Bag Work
"Don't be distracted by criticism. Remember - the only taste of success some people have is when they take a bite out of you." – Zig Ziglar
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & 1 Arm Row
Atomic Plank & Push Up
KB Swing
C – Finish: 15/15 Bear Crawl & Bag Work
Tuesday May 14, 2013
"It is those who concentrate on but one thing at a time who advance in this world." – Og Mandino
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1 – Split Squat & Band Press Combo
2 – Jumping MB Slam
3A – Gallows Row
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Jump Squats & Mountain Climber
"It is those who concentrate on but one thing at a time who advance in this world." – Og Mandino
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1 – Split Squat & Band Press Combo
2 – Jumping MB Slam
3A – Gallows Row
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Jump Squats & Mountain Climber
Wednesday May 15, 2013
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." – Stephen A. Brennan
A – Warm Up
B – 45/15 Cardio Wednesday
Perform 45 secs of work, followed by 15 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Push Sprints
2 – Bag Work
3 – Rotational MB Slams
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability
"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." – Stephen A. Brennan
A – Warm Up
B – 45/15 Cardio Wednesday
Perform 45 secs of work, followed by 15 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Push Sprints
2 – Bag Work
3 – Rotational MB Slams
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability
Thursday May 16, 2013
"Having an exciting destination is like setting a needle in your compass. From then on, the compass knows only one point-its ideal. And it will faithfully guide you there through the darkest nights and fiercest storms." – Daniel Boone
A – Dynamic Warm-up & Hip Mobility
B – Uhhh...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Gallows Row
C – Finish: 15/15 Lateral Shuffle & Mountain Jumps
"Having an exciting destination is like setting a needle in your compass. From then on, the compass knows only one point-its ideal. And it will faithfully guide you there through the darkest nights and fiercest storms." – Daniel Boone
A – Dynamic Warm-up & Hip Mobility
B – Uhhh...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Gallows Row
C – Finish: 15/15 Lateral Shuffle & Mountain Jumps
Friday May 17, 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 – 40/20 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat w/Pulse
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted Hinge & Pull Through
C – Finish: Bag Work & 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 – 40/20 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat w/Pulse
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted Hinge & Pull Through
C – Finish: Bag Work & Burpee
Saturday May 18, 2013
"There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it." – Napoleon Hill
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 – Rolling Side Plank & Reach
2 – Hindu Push Up
3 – Reverse Lunge & DB Curl
4 – Body Saw
5 – KB SL Deadlift
6 – Scap Push Up
"There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it." – Napoleon Hill
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 – Rolling Side Plank & Reach
2 – Hindu Push Up
3 – Reverse Lunge & DB Curl
4 – Body Saw
5 – KB SL Deadlift
6 – Scap Push Up
