Monday October 14, 2013
“Sometimes you need to stay in touch but be out of reach.” – Jim Rohn
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Seated Hip Extension Band Row
2 – Hindu Push Up
3 – KB Clean Rack Position Squats
4 – Core Activated Dead Bugs
C – Finish: 15/15 Bag Work & Burpee
“Sometimes you need to stay in touch but be out of reach.” – Jim Rohn
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Seated Hip Extension Band Row
2 – Hindu Push Up
3 – KB Clean Rack Position Squats
4 – Core Activated Dead Bugs
C – Finish: 15/15 Bag Work & Burpee
Tuesday
October 15, 2013
“The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.” – Og Mandino
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finish: 8/12 Sprints
“The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.” – Og Mandino
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finish: 8/12 Sprints
Wednesday
October 16, 2013
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Lateral Prowler Drags
Wall Ball
KB Swings
Step Up Hops
Mountain Climb to Hands Over The Line
C – Finish: 10/3 Core Stability
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Lateral Prowler Drags
Wall Ball
KB Swings
Step Up Hops
Mountain Climb to Hands Over The Line
C – Finish: 10/3 Core Stability
Thursday October 17, 2013
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB or DB Goblet Squat
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: 15/15 Bear Crawl & Jumping Jacks
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB or DB Goblet Squat
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: 15/15 Bear Crawl & Jumping Jacks
Friday
October 18, 2013
“No one knows what he can do until he tries.” – Publilius Syrus
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 – Burpee to Skater Hops
Superset Station#2:
1 – Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 20/10 Squat Complex
“No one knows what he can do until he tries.” – Publilius Syrus
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 – Burpee to Skater Hops
Superset Station#2:
1 – Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 20/10 Squat Complex
Saturday
October 19, 2013
“There is no chance, no destiny, no fate,
That can circumvent or hinder or control
The firm resolve of a determined soul.” – Ella Wheeler Wilcox
A – Warm Up
B – Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30
“There is no chance, no destiny, no fate,
That can circumvent or hinder or control
The firm resolve of a determined soul.” – Ella Wheeler Wilcox
A – Warm Up
B – Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30
