Monday January 27,
2014
“There has never yet been a man in our history who led a life of ease whose name is worth remembering.” – Theodore Roosevelt
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Ups
2 – Gallows Rows
3 – DB Reverse Lunge & Press
4 – Strongman Crunch
5 – KB Swing
C – Finish: 15/15 Forward Bear Crawl, Jumping Jacks, Reverse Bear Crawl, Skaters Hop
Tuesday January 28, 2014
“How a person plays the game shows something of his character... how he or she loses shows all of it.” – Unknown
A – Warm Up
B – Just Gotta Love Tuesday
40 – 20 Protocol X 4 Rounds
1 – Ab Slides
2 – Forward Lunge & Band Flyes
3 – Gallows O/H Siff Squats
4 – Dip Bars Push Ups & Dips
5 – Hip Extension Band Rows
C – Finish: 15/15 Tunnel Hops, Prone In & Outs, Broad Jump Burpee, Mountain Climb
“There has never yet been a man in our history who led a life of ease whose name is worth remembering.” – Theodore Roosevelt
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Ups
2 – Gallows Rows
3 – DB Reverse Lunge & Press
4 – Strongman Crunch
5 – KB Swing
C – Finish: 15/15 Forward Bear Crawl, Jumping Jacks, Reverse Bear Crawl, Skaters Hop
Tuesday January 28, 2014
“How a person plays the game shows something of his character... how he or she loses shows all of it.” – Unknown
A – Warm Up
B – Just Gotta Love Tuesday
40 – 20 Protocol X 4 Rounds
1 – Ab Slides
2 – Forward Lunge & Band Flyes
3 – Gallows O/H Siff Squats
4 – Dip Bars Push Ups & Dips
5 – Hip Extension Band Rows
C – Finish: 15/15 Tunnel Hops, Prone In & Outs, Broad Jump Burpee, Mountain Climb
Wednesday January 29, 2014
"Life is like a ladder. Every step we take is either up or down." – Me
A – Warm Up
B – 45/15 Cardio Conditioning Catastrophe
1 – Reverse Prowler Sprint Drags
2 – Jump MB Slams
3 – KB Swings
4 – Resisted Bear Crawl
5 – Gallows Tunnel Hops
C – Finish: 10/3 Core Stability – Side Plank 3 Position Hold (L & R), Dead Bug Hold (L & R), Bird Dog Hold
"Life is like a ladder. Every step we take is either up or down." – Me
A – Warm Up
B – 45/15 Cardio Conditioning Catastrophe
1 – Reverse Prowler Sprint Drags
2 – Jump MB Slams
3 – KB Swings
4 – Resisted Bear Crawl
5 – Gallows Tunnel Hops
C – Finish: 10/3 Core Stability – Side Plank 3 Position Hold (L & R), Dead Bug Hold (L & R), Bird Dog Hold
Thursday January 30, 2014
“Begin with the end in mind.” – Stephen Covey
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Clam Shell (fast close, 3 seconds open)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & Speed Punches
“Begin with the end in mind.” – Stephen Covey
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Clam Shell (fast close, 3 seconds open)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & Speed Punches
Friday January 31, 2014
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Drum Beat to Jumping Jack Waves
3 – KB Threaded Lunges
4 – DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punch, Mountain Jump
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Drum Beat to Jumping Jack Waves
3 – KB Threaded Lunges
4 – DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punch, Mountain Jump
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