Monday
June 10, 2013
“Texas does not, like any other region, simply have indigenous dishes. It proclaims them. It congratulates you, on your arrival, at having escaped from the slop pails of the other 49 states.” – Alistair Cooke
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Underhand Row
2 – KB Goblet Squat
3 – Band Resisted Push Ups
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb & Skater Hops
“Texas does not, like any other region, simply have indigenous dishes. It proclaims them. It congratulates you, on your arrival, at having escaped from the slop pails of the other 49 states.” – Alistair Cooke
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Underhand Row
2 – KB Goblet Squat
3 – Band Resisted Push Ups
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb & Skater Hops
Tuesday
June 11, 2013
“Without constant activity, the threats of life will soon overwhelm the values.” – Jim Rohn
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Bird Dog Hold
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold & “Sprint” Arms
Superman
Run in place
Squat Hold
C – Finish: 15/15 Bag Work & Burpee
“Without constant activity, the threats of life will soon overwhelm the values.” – Jim Rohn
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Bird Dog Hold
1 Leg ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold & “Sprint” Arms
Superman
Run in place
Squat Hold
C – Finish: 15/15 Bag Work & Burpee
Wednesday
June 12, 2013
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm Up
B – 50/10 Cardio Blast Wednesday
1 – Reverse Prowler Drags
2 – Jump Slam Ball Burpees
3 – Band Resisted Lateral Hops
4 – Gallows Split Squat Jumps
5 – KB Swing
C – Finish: 10/3 Core Stability
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm Up
B – 50/10 Cardio Blast Wednesday
1 – Reverse Prowler Drags
2 – Jump Slam Ball Burpees
3 – Band Resisted Lateral Hops
4 – Gallows Split Squat Jumps
5 – KB Swing
C – Finish: 10/3 Core Stability
Thursday
June 13, 2013
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump
Friday
June 14, 2013
“A good example is a lesson anyone can read.” – Unknown
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB Squat & Alternate Press
1 – Arm Band Resisted Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & Elbow to Ankle Reach
SLDL w/ KB
C – Finish: 15/15 Bear Crawl & Bag Work
“A good example is a lesson anyone can read.” – Unknown
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB Squat & Alternate Press
1 – Arm Band Resisted Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & Elbow to Ankle Reach
SLDL w/ KB
C – Finish: 15/15 Bear Crawl & Bag Work
Saturday
June 15, 2013
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
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!
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
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!
