Monday July 22, 2013
“People don't want to accept the fact that their lifestyle may be contributing to their disease. They would rather be victims.” – Lucy Hendricks
A – Warm Up
B – 30/15, 6 Exercise Routine X 4 Rounds
30 seconds work, 15 seconds rest X 6 exercises then 60 secs rest. 4 rounds
1 – Push Ups
2 – Body Saw
3 – Bear Crawl
4 – Hip Hinge w/MB
5 – Reverse Lunge
6 – KB Goblet Squat
C – Finish: 15/15 Mountain Climb & Jump Squats
“People don't want to accept the fact that their lifestyle may be contributing to their disease. They would rather be victims.” – Lucy Hendricks
A – Warm Up
B – 30/15, 6 Exercise Routine X 4 Rounds
30 seconds work, 15 seconds rest X 6 exercises then 60 secs rest. 4 rounds
1 – Push Ups
2 – Body Saw
3 – Bear Crawl
4 – Hip Hinge w/MB
5 – Reverse Lunge
6 – KB Goblet Squat
C – Finish: 15/15 Mountain Climb & Jump Squats
Tuesday July 23, 2013
“You have to do your own growing no matter how tall your grandfather was.” – Abraham Lincoln
A – Warm Up
B – 45/15 Endurance Intervals
1 – Forward Lunge & 1 Arm DB Hammer Curl
2 – Atomic Push Up & Mountain Jump
3 – Band Resisted Lateral Step w/ Squat
4 – MB Slam
5 – Dead Bug
C – Finish: 3 Step Squat Sequence
“You have to do your own growing no matter how tall your grandfather was.” – Abraham Lincoln
A – Warm Up
B – 45/15 Endurance Intervals
1 – Forward Lunge & 1 Arm DB Hammer Curl
2 – Atomic Push Up & Mountain Jump
3 – Band Resisted Lateral Step w/ Squat
4 – MB Slam
5 – Dead Bug
C – Finish: 3 Step Squat Sequence
Wednesday July 24, 2013
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Band Resisted Bear Crawl
Prowler Sprints
Gallows Row & Hop
Wall Ball
C – Finish: 10/3 Core Stability
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Band Resisted Bear Crawl
Prowler Sprints
Gallows Row & Hop
Wall Ball
C – Finish: 10/3 Core Stability
Thursday July 25, 2013
“Let freedom never perish in your hands.” – Joseph Addison
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – 1-Arm KB Swings
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Bent Over Rows
3 – DB Split Squat Hold & Alternating Press
4 – Twisting Mountain Jumpers
C – Finish: 15/15 Bag Work & Bear Crawl
“Let freedom never perish in your hands.” – Joseph Addison
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – 1-Arm KB Swings
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Bent Over Rows
3 – DB Split Squat Hold & Alternating Press
4 – Twisting Mountain Jumpers
C – Finish: 15/15 Bag Work & Bear Crawl
Friday July 26, 2013
“Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place Jump Rope
Superset Station#2:
1 – Push-up w/ 90 Degree Rotation
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Skater Hops
C – Finish: 20/10 Jump Split Squats & 8 Part Burpee
“Every great achievement is the victory of a flaming heart.” – Ralph Waldo Emerson
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place Jump Rope
Superset Station#2:
1 – Push-up w/ 90 Degree Rotation
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Skater Hops
C – Finish: 20/10 Jump Split Squats & 8 Part Burpee
Saturday July 27, 2013
“All achievement is based first on the strength of our will.” – Tom Terwilliger
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Ab Slides x 10
Band Pull Through X 10
“All achievement is based first on the strength of our will.” – Tom Terwilliger
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Ab Slides x 10
Band Pull Through X 10
