Monday November 18,
2013
“The problem with the world is that intelligent people are full of doubts while the stupid ones are full of confidence.” – Charles Bukowski
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Jump Rope
2 – Band Simulated “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl
C – Finish: 15/15 Band Step Thru, MB Slam, Tunnel Hops, Speed Punch
“The problem with the world is that intelligent people are full of doubts while the stupid ones are full of confidence.” – Charles Bukowski
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Jump Rope
2 – Band Simulated “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl
C – Finish: 15/15 Band Step Thru, MB Slam, Tunnel Hops, Speed Punch
Tuesday November 19, 2013
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo
B1 –
Reaching Planks
B2 – KB Swing
B2 – KB Swing
C – Side
Plank Hip Raise & Lower
D1 – Band
Resisted Lateral Step
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 Bag Work, Rock The Boat, Mountain Climb, Jumping Jack
D2 – Superman’s or Prone Cobra
C – Finish: 15/15 Bag Work, Rock The Boat, Mountain Climb, Jumping Jack
Wednesday November 20, 2013
“Who does not thank for little will not thank for much.” – Estonian Proverb
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank w/ Active Leg Slides to Slide Mountain Climb
2 – ½ Squat Band Speed Presses
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Lateral Shuffle
C – Finish: 10/3 Core Stability
“Who does not thank for little will not thank for much.” – Estonian Proverb
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank w/ Active Leg Slides to Slide Mountain Climb
2 – ½ Squat Band Speed Presses
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Band Resisted Lateral Shuffle
C – Finish: 10/3 Core Stability
Thursday November 21, 2013
“When our perils are past, shall our gratitude sleep?” – George Canning
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
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: 20/10 Jump Squat, Lateral Bear Crawl, Shoulder-to-Shoulder Stability Swings, Mountain Climb
“When our perils are past, shall our gratitude sleep?” – George Canning
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
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: 20/10 Jump Squat, Lateral Bear Crawl, Shoulder-to-Shoulder Stability Swings, Mountain Climb
Friday November 22, 2013
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
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
2 – Side Plank & Band Press – L
3 – Running Ham Slides
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
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
2 – Side Plank & Band Press – L
3 – Running Ham Slides
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – “I Dream of Genie” Push Up
