Monday February 10, 2014
“An intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way.” – Charles Bukowski
A – Warm Up
B – 40/20 Strength Work
40 seconds work, 20 seconds rest for 5 exercises X 4 rounds
1 – KB Swing
2 – Gallows Row
3 – SL Push Up
4 – Band Resisted Forward Lunge
5 – Ab Slides
C – Finish: 15/15 Bear Crawl, Squat Jump, Burpee, Skater Hops
“An intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way.” – Charles Bukowski
A – Warm Up
B – 40/20 Strength Work
40 seconds work, 20 seconds rest for 5 exercises X 4 rounds
1 – KB Swing
2 – Gallows Row
3 – SL Push Up
4 – Band Resisted Forward Lunge
5 – Ab Slides
C – Finish: 15/15 Bear Crawl, Squat Jump, Burpee, Skater Hops
Tuesday February 11, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up
2 – Prisoner Squat
3 – SL Hinge
4 – Jump Slam Ball
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Tunnel Hops, Speed Punch
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up
2 – Prisoner Squat
3 – SL Hinge
4 – Jump Slam Ball
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Tunnel Hops, Speed Punch
Wednesday February 12, 2014
“Often the true test of courage is not to die but to live.” – Count Vittorio Alfieri
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 Rounds then 1 minute rest & switch stations.
1A – DB Burpee
1B – Bag Work
2A – Wall Ball
2B – Twist Mountain Jump
3A – Crashing Waves
3B – Bear Crawl to Lateral Shuffle
C – Finish: 10/3 Core Stability – Bird Dog, Dead Bug (L & R), Side Lying Hip Flexion (L & R)
“Often the true test of courage is not to die but to live.” – Count Vittorio Alfieri
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 Rounds then 1 minute rest & switch stations.
1A – DB Burpee
1B – Bag Work
2A – Wall Ball
2B – Twist Mountain Jump
3A – Crashing Waves
3B – Bear Crawl to Lateral Shuffle
C – Finish: 10/3 Core Stability – Bird Dog, Dead Bug (L & R), Side Lying Hip Flexion (L & R)
Thursday February 13, 2014
“Vision without action is a dream. Action without vision is aimless. Vision with action will achieve.” – Anonymous
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Mixed Grip Row
3 – DB Squat & Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Prone In&Outs
“Vision without action is a dream. Action without vision is aimless. Vision with action will achieve.” – Anonymous
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Mixed Grip Row
3 – DB Squat & Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Prone In&Outs
Friday February 14, 2014
“Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.” – Helen Keller
A – Warm Up
B – 45/15 Endurance Training
45 seconds work, 15 seconds rest for 5 exercises X 4 rounds
1 – Strongman Crunch
2 – Lunge Position 1 Arm DB Row
3 – Atomic Plank & Push Up
4 – SL Hinge w/ KB
5 – 1/2 Kneeling Palloff Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
“Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.” – Helen Keller
A – Warm Up
B – 45/15 Endurance Training
45 seconds work, 15 seconds rest for 5 exercises X 4 rounds
1 – Strongman Crunch
2 – Lunge Position 1 Arm DB Row
3 – Atomic Plank & Push Up
4 – SL Hinge w/ KB
5 – 1/2 Kneeling Palloff Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
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