Monday December 2, 2013
“Failures are like skinned knees. Painful, but superficial.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops
“Failures are like skinned knees. Painful, but superficial.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops
Tuesday December 3, 2013
“A better tomorrow starts today.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank Hold
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Finish: 15/15 Grasshopper Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks
“A better tomorrow starts today.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank Hold
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Finish: 15/15 Grasshopper Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks
Wednesday December 4, 2013
“It does not take one ounce of talent to get in great shape” – Yer Uncle Steve
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & Press, KB Swing
“It does not take one ounce of talent to get in great shape” – Yer Uncle Steve
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & Press, KB Swing
Thursday December 5, 2013
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Parralets Dips
Gallows One Arm Row
DB Goblet Squat
KB SL Hip Hinge
C – Finish: 8/12 Side Shuffle & Jumping Jacks
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Parralets Dips
Gallows One Arm Row
DB Goblet Squat
KB SL Hip Hinge
C – Finish: 8/12 Side Shuffle & Jumping Jacks
Friday December
6, 2013
“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop
“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop
