Monday May 20, 2013
“Did you ever eat a government cookie? The real genius to make a marketplace flourish does not come from the government; it comes from the genius of the people.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Rotational MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 15/15 Jump Squat & Bear Crawl
“Did you ever eat a government cookie? The real genius to make a marketplace flourish does not come from the government; it comes from the genius of the people.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Rotational MB Slam
4 – SL Hip Hinge w/ DB
5 – Push Up
C – Finish: 15/15 Jump Squat & Bear Crawl
Tuesday May 21, 2013
“The man who doesn't read good books has no advantage over the man who can't read them.” - Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Single Side Band Squat & Press
Band Resisted Jumping Jacks
Renegade Row
Spiderman Push Up
SL Hinge & Reach
Frog Crunch
C – Finish: 20/10 Bag Work & Burpee
“The man who doesn't read good books has no advantage over the man who can't read them.” - Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Single Side Band Squat & Press
Band Resisted Jumping Jacks
Renegade Row
Spiderman Push Up
SL Hinge & Reach
Frog Crunch
C – Finish: 20/10 Bag Work & Burpee
Wednesday May 22, 2013
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm Up
B – 45/15 Cardio Blast
1 – Band Resisted Bear Crawl
2 – Crashing Waves
3 – Gallows Jump Squat Rows
4 – Alternating Slide Ham Curls
5 – Burpee/Mountain Climb Combo
C – Finish: 10/3 Core Stability
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm Up
B – 45/15 Cardio Blast
1 – Band Resisted Bear Crawl
2 – Crashing Waves
3 – Gallows Jump Squat Rows
4 – Alternating Slide Ham Curls
5 – Burpee/Mountain Climb Combo
C – Finish: 10/3 Core Stability
Thursday May 23, 2013
"The secret of success is constancy to purpose." – Benjamin Disraeli
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
Slalom Skiers Position Gallows Palloff Press
C – Finish: 15/15 Supine Sprints & Spider Crawls
"The secret of success is constancy to purpose." – Benjamin Disraeli
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
Slalom Skiers Position Gallows Palloff Press
C – Finish: 15/15 Supine Sprints & Spider Crawls
Friday May 24, 2013
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB O/H 1/2 Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB O/H 1/2 Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
Saturday May 25, 2013
“Men are limited by the knowledge of their minds, the worth of their characters and the principles upon which they are building their lives.” – Ed Cole
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
One Foot Elevated Squats (Right Side)
Seated "V" S-2-S Press
Gallows Push-Up Plank Position Roll Out
60, 45, 30, 15
One Foot Elevated Squats (Left Side)
DB Wide Grip Upright Row
Pikes
“Men are limited by the knowledge of their minds, the worth of their characters and the principles upon which they are building their lives.” – Ed Cole
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
One Foot Elevated Squats (Right Side)
Seated "V" S-2-S Press
Gallows Push-Up Plank Position Roll Out
60, 45, 30, 15
One Foot Elevated Squats (Left Side)
DB Wide Grip Upright Row
Pikes
