Monday July 15, 2013
“We've all heard the expression, “An apple a day keeps the doctor away.” Well, I've got a good question for you: What if it's true? Wouldn't that be easy to do - to eat an apple a day? Here's the problem: It's also easy not to do.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – KB Goblet Squat
3 – Pikes
4 – DB Windmill
5 – Jumping MB Toss
C – Finish: 15/15 Mountain Climb & Squat Jumps
“We've all heard the expression, “An apple a day keeps the doctor away.” Well, I've got a good question for you: What if it's true? Wouldn't that be easy to do - to eat an apple a day? Here's the problem: It's also easy not to do.” – Jim Rohn
A – Warm Up
B – 40/20 Routine
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Row
2 – KB Goblet Squat
3 – Pikes
4 – DB Windmill
5 – Jumping MB Toss
C – Finish: 15/15 Mountain Climb & Squat Jumps
Tuesday July 16, 2013
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank reach & Rotate – R
3 – Spiderman Push Up
4 – Burpee
5 – Reverse Lunge – L
6 – Reverse Lunge – R
C – Finish: 8/12 Sprints
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank reach & Rotate – R
3 – Spiderman Push Up
4 – Burpee
5 – Reverse Lunge – L
6 – Reverse Lunge – R
C – Finish: 8/12 Sprints
Wednesday July 17, 2013
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Shuttle Run
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Lateral Band Resisted Bear Crawl
Broad Jump Burpee
C – Finish: 10/3 Core Stability
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Band Resisted Shuttle Run
Battle Ropes “Beat the Drums” Squats
Gallows 3 Part Squat Jumps
Lateral Band Resisted Bear Crawl
Broad Jump Burpee
C – Finish: 10/3 Core Stability
Thursday July 18, 2013
"There are two rules for success. (1) Never tell everything you know." – Roger Lincoln
A - Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
40 – 20 Protocol X 4 Rounds
Mountain Jumper to Climber
Split Squat Hold & Row
Renegade Push Up & Row
Parrallets Full Dip to ½ Dips
Side-2-Side MB Slam
C – Finish: 15/15 Bag Work & Burpee
"There are two rules for success. (1) Never tell everything you know." – Roger Lincoln
A - Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
40 – 20 Protocol X 4 Rounds
Mountain Jumper to Climber
Split Squat Hold & Row
Renegade Push Up & Row
Parrallets Full Dip to ½ Dips
Side-2-Side MB Slam
C – Finish: 15/15 Bag Work & Burpee
Friday July 19, 2013
"The desire of the man is for the woman, but the desire of the woman is for the desire of the man." - Madame Germaine de Stael
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps
"The desire of the man is for the woman, but the desire of the woman is for the desire of the man." - Madame Germaine de Stael
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps
2A – DB Standing Press
2B – ½ Kneeling Band Speed Chest Press
2B – ½ Kneeling Band Speed Chest Press
3A – Gallows Row
3B – Squat Jumps
C – Finish: 15/15 Bear Crawl & Skater Hops
3B – Squat Jumps
C – Finish: 15/15 Bear Crawl & Skater Hops
Saturday July 20, 2013
"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." – Ambrose Redmoon
A - Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Dead Bug Hold
"Courage is not the absence of fear, but rather the judgment that something else is more important than fear." – Ambrose Redmoon
A - Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Dead Bug Hold
2A – KB Swing
2B – SL Hip Extension Hold
3A – Shoulders Elevated SL Hip Extension
3B – T-Push Up Hold
C – Finish: Speed Punch & Jumping Jacks
