Monday December 16, 2013
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 – Spiderman Push Ups
2 – Gallows Row
3 – KB Swing
4 – DB Squat & Press
5 – Ab Slides
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Bag Work, Skaters Hop
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
1 – Spiderman Push Ups
2 – Gallows Row
3 – KB Swing
4 – DB Squat & Press
5 – Ab Slides
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Bag Work, Skaters Hop
Tuesday
December 17, 2013
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A – Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Reach to Row
2 – 3 Push-ups & 180 Degree Rotation
3 – SL Hinge w/ DB Curl
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Burpee
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A – Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Split Squat Hold & Band Reach to Row
2 – 3 Push-ups & 180 Degree Rotation
3 – SL Hinge w/ DB Curl
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Burpee
Wednesday December 18, 2013
“You've heard that before you die, your whole life flashes before your eyes? This is true. It's called living.” – Terry Prachett
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hip Extension Slide Mountain Climb
2 – Band Resisted Leap Frog Hops w/ Walk Back
3 – Gallows Squat Jumps
4 – KB S-2-S Swing
5 – Crashing Waves Series (Lunge, Squat & Jump)
C – Finish: 10/3 Core Stability
“You've heard that before you die, your whole life flashes before your eyes? This is true. It's called living.” – Terry Prachett
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hip Extension Slide Mountain Climb
2 – Band Resisted Leap Frog Hops w/ Walk Back
3 – Gallows Squat Jumps
4 – KB S-2-S Swing
5 – Crashing Waves Series (Lunge, Squat & Jump)
C – Finish: 10/3 Core Stability
Thursday
December 19, 2013
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
A - Warm-up
B - Continuous 30 Second Movement Ladders
Quad Complex Tri-Set (Fwd Lunge, Squat, Rev Lunge)
Clamshell Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Tunnel Hops
Mountain Climb
C – Finisher: 8/12 Sprints
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
A - Warm-up
B - Continuous 30 Second Movement Ladders
Quad Complex Tri-Set (Fwd Lunge, Squat, Rev Lunge)
Clamshell Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Tunnel Hops
Mountain Climb
C – Finisher: 8/12 Sprints
Friday December 20, 2013
“Our eyes are placed in front because it is more important to look ahead than to look back.” – Yer Uncle Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – 1 Arm Band Row
B1 – Jumping MB Slam
B2 – KB Swing
C1 – Side Plank Hip Raise & Lower
C2 – Mountain Jumpers
D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finish: 15/15 Speed Squats, Bag Work, Bear Crawl, Burpee
“Our eyes are placed in front because it is more important to look ahead than to look back.” – Yer Uncle Steve
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – 1 Arm Band Row
B1 – Jumping MB Slam
B2 – KB Swing
C1 – Side Plank Hip Raise & Lower
C2 – Mountain Jumpers
D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finish: 15/15 Speed Squats, Bag Work, Bear Crawl, Burpee
