Monday February 17, 2013
“The mature human being goes about doing what needs to be done regardless of whether that person feels great or terrible. Knowing that you are the kind of person with that kind of self-control brings all the satisfaction and confidence you will ever need. Even on days when the satisfaction and confidence just aren’t there, you can get the job done anyway.” – David K. Reynolds
A – Warm Up
B – Monday Madness...40 secs work, 20 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Dead–lift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Supine Position, SL Elevated Bent Knee Hip Extension
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, Squat Jump
“The mature human being goes about doing what needs to be done regardless of whether that person feels great or terrible. Knowing that you are the kind of person with that kind of self-control brings all the satisfaction and confidence you will ever need. Even on days when the satisfaction and confidence just aren’t there, you can get the job done anyway.” – David K. Reynolds
A – Warm Up
B – Monday Madness...40 secs work, 20 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Dead–lift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Supine Position, SL Elevated Bent Knee Hip Extension
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, Squat Jump
Tuesday February 18, 2014
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on former Major Leaguer Danny Napoleon's looks
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
1 Arm Bottom Up KB O/H Walk
60, 45, 30, 15
DB Lunge Stance Bent Over Row
KB Swings
C – Finish: 8/12 Sprints
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on former Major Leaguer Danny Napoleon's looks
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
1 Arm Bottom Up KB O/H Walk
60, 45, 30, 15
DB Lunge Stance Bent Over Row
KB Swings
C – Finish: 8/12 Sprints
Wednesday February 19, 2014
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Resisted Lateral Lunge w/ Rotation
3 – Gallows H/O Skips
4 – Jump MB Slams
5 – Sliding Inch Worms
C – Finish: 10/3 Core Stability: 3 Point Plank (L & R), Clam Shell Hold (L & R), Bird Dog Hold
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Resisted Lateral Lunge w/ Rotation
3 – Gallows H/O Skips
4 – Jump MB Slams
5 – Sliding Inch Worms
C – Finish: 10/3 Core Stability: 3 Point Plank (L & R), Clam Shell Hold (L & R), Bird Dog Hold
Thursday February 20, 2014
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows U/H Rows
2 – DB Squat & Press
3 – Slide Push Ups
4 – KB Swing
C – Finish: 20/10 Skaters Hop, Bear Crawl, Stiff Leg Hops w/ Sprint Arms, Mountain Jumps
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows U/H Rows
2 – DB Squat & Press
3 – Slide Push Ups
4 – KB Swing
C – Finish: 20/10 Skaters Hop, Bear Crawl, Stiff Leg Hops w/ Sprint Arms, Mountain Jumps
Friday February 21, 2014
“Don’t bunt. Aim out of the ballpark.” – David Ogilvy
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
T–Push Up Hold
Burpee
Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch
“Don’t bunt. Aim out of the ballpark.” – David Ogilvy
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
T–Push Up Hold
Burpee
Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch
Saturday February 22, 2014
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Rambo Presses x 12
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Rambo Presses x 12
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