Monday July 8, 2013
“If you wish to find, you must search. Rarely does a good idea interrupt you.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Side-2-Side Gallows Row
2 – Band Squat & Press
3 – Ab Slides
4 – KB Swings
5 – Jumping MB Slams
C – Finish: 15/15 Bear Crawl & Skaters Hop
“If you wish to find, you must search. Rarely does a good idea interrupt you.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Side-2-Side Gallows Row
2 – Band Squat & Press
3 – Ab Slides
4 – KB Swings
5 – Jumping MB Slams
C – Finish: 15/15 Bear Crawl & Skaters Hop
Tuesday July 9, 2013
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Spiderman Push Up
3 – DB RDL
4 – Alternating Reverse Lunge + MB Chop Variation
C – Finish: 15/15 Mountain Climb & Bag Work
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Spiderman Push Up
3 – DB RDL
4 – Alternating Reverse Lunge + MB Chop Variation
C – Finish: 15/15 Mountain Climb & Bag Work
Wednesday July 10, 2013
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Plank Hold w/ Active Leg Slides
Reverse Lunge w/ Palloff Hold
Gallows Split Squat Jumps
MB Toss & Chase
Band Resisted Mountain Jumps to Push Ups
C – Finish: 10/3 Core Stability
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Plank Hold w/ Active Leg Slides
Reverse Lunge w/ Palloff Hold
Gallows Split Squat Jumps
MB Toss & Chase
Band Resisted Mountain Jumps to Push Ups
C – Finish: 10/3 Core Stability
Thursday July 11, 2013
"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter: being prepared to seize the moment and having the courage to take your best swing." – Hank Aaron
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Slide Ham Curls
3 – Side to Side Push-ups
4 – MB Slam & Jump
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 20/10 Burpee & Drop Squats
"In playing ball, and in life, a person occasionally gets the opportunity to do something great. When that time comes, only two things matter: being prepared to seize the moment and having the courage to take your best swing." – Hank Aaron
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Slide Ham Curls
3 – Side to Side Push-ups
4 – MB Slam & Jump
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 20/10 Burpee & Drop Squats
Friday July 12, 2013
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
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 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Pikes
2 – Bag Work
Superset Station#3:
1 – 1 Arm DB Row
2 – Ladder Work & Sprint
C – Finish: 8/12 Burpee
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
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 – KB Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Pikes
2 – Bag Work
Superset Station#3:
1 – 1 Arm DB Row
2 – Ladder Work & Sprint
C – Finish: 8/12 Burpee
Saturday July 13, 2013
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
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 – Plank & Band Row R
2 –Plank & Band Row L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Lateral Lunge & MB Reach
6 – Scap Push Up
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
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 – Plank & Band Row R
2 –Plank & Band Row L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Lateral Lunge & MB Reach
6 – Scap Push Up
