Monday December 30, 2013
"I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive." - Joseph Campbell
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups
Gallows Row
MB Slams
KB Swing
C – Finish: 15/15 Mountain Climbs, Speed Punch, Bear Crawl, Burpee
"I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive." - Joseph Campbell
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups
Gallows Row
MB Slams
KB Swing
C – Finish: 15/15 Mountain Climbs, Speed Punch, Bear Crawl, Burpee
Tuesday December 31, 2013
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – SL Squat – L
3 – SL Squat – R
4 – Renegade Row Hold – L
5 – Renegade Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place
“It isn’t what you do between Christmas and the New Year that spoils your health and fitness goals so much as what you do between the New Year and Christmas.” – Me
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – SL Squat – L
3 – SL Squat – R
4 – Renegade Row Hold – L
5 – Renegade Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place
Wednesday January 1, 2014
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank Jumping Jack Slides
2 – DB Resisted Sprint Arms
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold
“I believe you should live each day as if it is your last, which is why I don't have any clean laundry, because, come on, who wants to wash clothes on the last day of their life?” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Push Up Plank Jumping Jack Slides
2 – DB Resisted Sprint Arms
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold
Thursday January 2, 2014
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Lateral Bear Crawl, Flutter Kicks, Mountain Climb
"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Lateral Bear Crawl, Flutter Kicks, Mountain Climb
Friday January 3, 2014
"Life is an adventure in forgiveness." - Norman Cousins
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – DB Sumo Deadlift
2 – KB 1 Arm Lunge Stance Row
3 – Siff Squats
4 – Alternating Grip Push Up
C – Finish: 15/15 Bag Work, MB Slams, Lateral Shuffle, Jumping Jacks
"Life is an adventure in forgiveness." - Norman Cousins
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – DB Sumo Deadlift
2 – KB 1 Arm Lunge Stance Row
3 – Siff Squats
4 – Alternating Grip Push Up
C – Finish: 15/15 Bag Work, MB Slams, Lateral Shuffle, Jumping Jacks
