Monday October 21, 2013
“Life can only be understood backwards, but it must be lived forwards.” – Soren Kierkegaard
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Core Activated Dead Bug
C – Finish: 15/15 Mountain Climb, Jump Squat, Bear Crawl, Dual Handed Speed Punch
“Life can only be understood backwards, but it must be lived forwards.” – Soren Kierkegaard
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Gallows Rows
5 – Core Activated Dead Bug
C – Finish: 15/15 Mountain Climb, Jump Squat, Bear Crawl, Dual Handed Speed Punch
Tuesday
October 22, 2013
“For every promise, there is a price to pay.” – Jim Rohn
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row
3 – Single Leg KB Hip Hinge
4 – Jumping MB Slam
C – Finish: 20/10 Bag Work, Burpee, Skaters Hop, Leap Frog Hops
“For every promise, there is a price to pay.” – Jim Rohn
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row
3 – Single Leg KB Hip Hinge
4 – Jumping MB Slam
C – Finish: 20/10 Bag Work, Burpee, Skaters Hop, Leap Frog Hops
Wednesday
October 23, 2013
“One cannot consent to creep when one feels an impulse to soar.” – Helen Keller
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 work to rest protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Prowler Sprints
1b – Bear Crawl
2a – Reverse Lunge & Crashing Waves
2b – Burpee w/ Push Up
3a – Gallows Squat Jumps
3b – Bag Work
4a – DB Speed Squat & Press
4b – Skater Hops
C – 10/3 Core Stability
“One cannot consent to creep when one feels an impulse to soar.” – Helen Keller
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 work to rest protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Prowler Sprints
1b – Bear Crawl
2a – Reverse Lunge & Crashing Waves
2b – Burpee w/ Push Up
3a – Gallows Squat Jumps
3b – Bag Work
4a – DB Speed Squat & Press
4b – Skater Hops
C – 10/3 Core Stability
Thursday October 24, 2013
“Youth passes, but immaturity can last a lifetime.” – Unknown
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – Push Up
Station #2
1 – Gallows Row
2 – Cook Hip Lift
3 – Body Saw
C – Finish: 15/15 Sprint, Burpee, Mountain Climb, Lateral Shuffle
“Youth passes, but immaturity can last a lifetime.” – Unknown
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – Push Up
Station #2
1 – Gallows Row
2 – Cook Hip Lift
3 – Body Saw
C – Finish: 15/15 Sprint, Burpee, Mountain Climb, Lateral Shuffle
Friday
October 25, 2013
“The secret to people is to realize that no matter how successful, rich or famous a person is ... inside is a little kid who is afraid of the dark ... talk to that kid.” – Dink Weber
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & 1 Arm DB Press
Corkscrew Push Up
Band Lawnmower Row
KB Swing
Reaching Planks
C – Cardio Finish: 20/10 Jump Squat w/3 sec pause, Bear Crawl, MB Jump Slam, Twist Mountain Jumps
“The secret to people is to realize that no matter how successful, rich or famous a person is ... inside is a little kid who is afraid of the dark ... talk to that kid.” – Dink Weber
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & 1 Arm DB Press
Corkscrew Push Up
Band Lawnmower Row
KB Swing
Reaching Planks
C – Cardio Finish: 20/10 Jump Squat w/3 sec pause, Bear Crawl, MB Jump Slam, Twist Mountain Jumps
Saturday
October 26, 2013
“How soon not now, becomes never.” – Martin Luther
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 – Side Plank & Band Press R, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Ab Slides
4 – Seated Side-2-Side DB Press
5 – Band Resisted Hip Extension
6 – Scap Push Up
“How soon not now, becomes never.” – Martin Luther
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 – Side Plank & Band Press R, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Ab Slides
4 – Seated Side-2-Side DB Press
5 – Band Resisted Hip Extension
6 – Scap Push Up
