Monday March 31, 2014
"Great spirits have always encountered violent opposition from mediocre minds." – Albert Einstein
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Atomic Push Up
3 – DB Squat & Press
4 – MB Slam
C – Finish: 15/15 Jump Squats, 2 Foot Bear Crawl, Skaters Hop, Hands Over The Line
"Great spirits have always encountered violent opposition from mediocre minds." – Albert Einstein
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Atomic Push Up
3 – DB Squat & Press
4 – MB Slam
C – Finish: 15/15 Jump Squats, 2 Foot Bear Crawl, Skaters Hop, Hands Over The Line
Tuesday
April 1, 2014
"The health of people is really the foundation upon which all their happiness and all their power as a state depend." – Benjamin Disraeli
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L &R
3 – Squat Hold & Alt Row, Split Squat Hold & Alt Row – L & R
4 – KB Goat Bag Hinge, Goblet Squat, Butt Burner 4000
5 – Pike, Body Saw, Slide Mountain Jumper
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Broad Jump
"The health of people is really the foundation upon which all their happiness and all their power as a state depend." – Benjamin Disraeli
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L &R
3 – Squat Hold & Alt Row, Split Squat Hold & Alt Row – L & R
4 – KB Goat Bag Hinge, Goblet Squat, Butt Burner 4000
5 – Pike, Body Saw, Slide Mountain Jumper
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Broad Jump
Wednesday
April 2, 2014
"The first wealth is health." – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
Suitcase Carry
Begin at one end of the "track", pick up a heavy KB or DB and hold it at arm's length by your side. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track. Switch hands and walk back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Band Row + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Burpee + DB Swings
4 – Push Up + Tall Kneeling KB Woodchop
1:00 rest between
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L & R, Cook's Hip Lift Hold L & R
"The first wealth is health." – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
Suitcase Carry
Begin at one end of the "track", pick up a heavy KB or DB and hold it at arm's length by your side. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track. Switch hands and walk back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Band Row + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Burpee + DB Swings
4 – Push Up + Tall Kneeling KB Woodchop
1:00 rest between
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L & R, Cook's Hip Lift Hold L & R
Thursday
April 3, 2014
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." – Hippocrates
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Palloff Press Hold
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 15/15 Mountain Climb, MB Front-to-Back Shake, Horizontal Jumping Jacks, Tunnel Hops
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." – Hippocrates
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Palloff Press Hold
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 15/15 Mountain Climb, MB Front-to-Back Shake, Horizontal Jumping Jacks, Tunnel Hops
Friday
April 4, 2014
“I once had a rose named after me and I was very flattered. But I was not pleased to read the description in the catalogue . . 'No good in a bed, but fine against a wall.'" – Eleanor Roosevelt
A – Warm-up
B – Continuous 30 Second Movement Ladders
Siff Lunge
Plank to Scap Push Up
1 Leg Dead-lift
2 Stage Push Up Hold
Side Plank Reach & Rotate
Skaters Hop
Squat Hold
Run in place
“I once had a rose named after me and I was very flattered. But I was not pleased to read the description in the catalogue . . 'No good in a bed, but fine against a wall.'" – Eleanor Roosevelt
A – Warm-up
B – Continuous 30 Second Movement Ladders
Siff Lunge
Plank to Scap Push Up
1 Leg Dead-lift
2 Stage Push Up Hold
Side Plank Reach & Rotate
Skaters Hop
Squat Hold
Run in place
Saturday April 5, 2014
“My luck is so bad that if I bought a cemetery, people would stop dying." – Ed Furgol
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Glute Bridge – L
3 – SL Glute Bridge – R
4 – Dead Bugs
5 – 1/2 Kneeling DB Press
6 – Band Pull Aparts
“My luck is so bad that if I bought a cemetery, people would stop dying." – Ed Furgol
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Glute Bridge – L
3 – SL Glute Bridge – R
4 – Dead Bugs
5 – 1/2 Kneeling DB Press
6 – Band Pull Aparts
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