Monday May 12, 2014
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” – Henry Ford
A – Warm Up
B – Bodybuilding Boot-camp Routine
30 secs works, 30 secs rest X 4 rounds then 1 minute rest.
4 exercise circuit
1 – Rack Position DB or KB Squat
2 – Band Pull Through
3 – Gallows Row
4 – Push Up to Low Push Up Position Hold
C – Finish: 15/15 Mountain Climb, Jump Squat, Reverse Bear Crawl, Skaters Hop
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” – Henry Ford
A – Warm Up
B – Bodybuilding Boot-camp Routine
30 secs works, 30 secs rest X 4 rounds then 1 minute rest.
4 exercise circuit
1 – Rack Position DB or KB Squat
2 – Band Pull Through
3 – Gallows Row
4 – Push Up to Low Push Up Position Hold
C – Finish: 15/15 Mountain Climb, Jump Squat, Reverse Bear Crawl, Skaters Hop
Tuesday May 13, 2014
“Giving away wealth presumes the existence of that wealth. Giving away all that you own does not do the poor an iota of good if you don't have anything. You can't spread the wealth without wealth. Capitalism is the precondition of generosity. If you want to feed the Lord's sheep, you must begin by planting the fields.” – Kevin D. Williamson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & Row
2 – Band Resisted Jumping Jacks
3 – Plank Position Row
4 – Spiderman Push Up
5 – SL Hinge & Reach
6 – Frog Crunch
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb
“Giving away wealth presumes the existence of that wealth. Giving away all that you own does not do the poor an iota of good if you don't have anything. You can't spread the wealth without wealth. Capitalism is the precondition of generosity. If you want to feed the Lord's sheep, you must begin by planting the fields.” – Kevin D. Williamson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & Row
2 – Band Resisted Jumping Jacks
3 – Plank Position Row
4 – Spiderman Push Up
5 – SL Hinge & Reach
6 – Frog Crunch
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb
Wednesday May 14, 2014
“The world breaks everyone and afterwards many are stronger at the broken places.” – Ernest Hemingway
A – Warm Up
B – 40/20 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats
4 – Alternating Slide Ham Curls
5 – Burpee w/6 Mountain Climbs Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold
“The world breaks everyone and afterwards many are stronger at the broken places.” – Ernest Hemingway
A – Warm Up
B – 40/20 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats
4 – Alternating Slide Ham Curls
5 – Burpee w/6 Mountain Climbs Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold
Thursday May 15, 2014
“The world has the habit of making room for the man whose actions show that he knows where he is going.” – Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Hold & Row
4 – Slide Ham Curls
5 – Slalom Skiers Position Gallows Palloff Press
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump
“The world has the habit of making room for the man whose actions show that he knows where he is going.” – Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Hold & Row
4 – Slide Ham Curls
5 – Slalom Skiers Position Gallows Palloff Press
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump
Friday May 16, 2014
No Training Sessions
No Training Sessions
Saturday May 17, 2014
No Training Sessions
No Training Sessions
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