Monday October 28, 2013
“The educated differ from the uneducated as much as the living from the dead.” – Aristotle
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up Plank Position Band Press
DB Squat & Hammer Curl
KB Swing
Band Forward & Backward Train Track Walks
C – Finish: 20/10 Bag Work, Mountain Climb, Squat Jumps, Push Up Position 360 Spins
“The educated differ from the uneducated as much as the living from the dead.” – Aristotle
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up Plank Position Band Press
DB Squat & Hammer Curl
KB Swing
Band Forward & Backward Train Track Walks
C – Finish: 20/10 Bag Work, Mountain Climb, Squat Jumps, Push Up Position 360 Spins
Tuesday October
29, 2013
“When the debate is lost, slander becomes the tool of the loser.” – Socrates
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Hinge L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Jump MB Slam, Lateral Spider Crawl
“When the debate is lost, slander becomes the tool of the loser.” – Socrates
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Hinge L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Jump MB Slam, Lateral Spider Crawl
Wednesday October
30, 2013
“The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Sumo Deadlift Jumps
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability – Bird Dog/R, Bird Dog/L, Table Top, SL Hip Extension/R, SL Hip Extension/L
“The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Sumo Deadlift Jumps
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability – Bird Dog/R, Bird Dog/L, Table Top, SL Hip Extension/R, SL Hip Extension/L
Thursday
October 31, 2013
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – Bag Work
2 – MB Toss & Slam
3 – Band Squat & Row to Reverse Lunge & Press
4 – Plank to Push Up to Mountain Climb
5 – Ladder Work with Shuffle
C – Finish: 20/10 Dead Bugs & Running Glute Bridge
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – Bag Work
2 – MB Toss & Slam
3 – Band Squat & Row to Reverse Lunge & Press
4 – Plank to Push Up to Mountain Climb
5 – Ladder Work with Shuffle
C – Finish: 20/10 Dead Bugs & Running Glute Bridge
Friday November 1, 2013
“Hitch your wagon to a star.” – Ralph Waldo Emerson
A – Warm Up
B – Down & Dirty Training
50, 40, 30, 20, 10 – Pick a number as a rep count and match it to an exercise. Go through each exercise twice using a different rep count the second time per exercise.
1 – Prisoner Squats
2 – Push Ups
3 – SL Hip Hinge & Reach (total)
4 – Broad Jump Burpees
5 – Strongman Crunch
“Hitch your wagon to a star.” – Ralph Waldo Emerson
A – Warm Up
B – Down & Dirty Training
50, 40, 30, 20, 10 – Pick a number as a rep count and match it to an exercise. Go through each exercise twice using a different rep count the second time per exercise.
1 – Prisoner Squats
2 – Push Ups
3 – SL Hip Hinge & Reach (total)
4 – Broad Jump Burpees
5 – Strongman Crunch
