Monday January 6, 2014
“The cave you fear to enter holds the treasure you seek.” – James Campbell
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Reverse Lunge & O/H Lateral Reach
SL Dead-lift w/ DB
Band Resisted Train Track Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Finish: 15/15 Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb
“The cave you fear to enter holds the treasure you seek.” – James Campbell
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Reverse Lunge & O/H Lateral Reach
SL Dead-lift w/ DB
Band Resisted Train Track Walk
Strongman Crunch
Spiderman Pushup
KB Swing
C – Finish: 15/15 Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb
Tuesday January 7, 2014
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
1B – Bird Dog Plank Hold
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
1B – Bird Dog Plank Hold
2A – 1 Arm DB Squat
& Press
2B – SL Hip Extension Hold
2B – SL Hip Extension Hold
3A – Knee Friendly
Lunge w/MB
3B – Side Plank
C – Finish: 15/15 Twist Mountain Jump, Lateral In & Out Walk, Speed “Double Gun” Punch, Squat Jumps
3B – Side Plank
C – Finish: 15/15 Twist Mountain Jump, Lateral In & Out Walk, Speed “Double Gun” Punch, Squat Jumps
Wednesday January 8, 2014
“For every promise, there is a price to pay.” – Jim Rohn
A – Warm up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Crashing Waves
Mountain Climb to Body Saw
Gallows Jumping Split Squats
Band Hinge & Row
Wall Ball
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Table Top, Dead Bug Hold L&R
“For every promise, there is a price to pay.” – Jim Rohn
A – Warm up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Crashing Waves
Mountain Climb to Body Saw
Gallows Jumping Split Squats
Band Hinge & Row
Wall Ball
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Table Top, Dead Bug Hold L&R
Thursday January 9, 2014
“Don't be distracted by criticism. Remember – the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Squat Balance Hold w/ 1 Arm Ropes Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Finish: 8/12 Skips & Sprints
“Don't be distracted by criticism. Remember – the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Squat Balance Hold w/ 1 Arm Ropes Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Finish: 8/12 Skips & Sprints
Friday January 10, 2014
“Don't be afraid your life will end; be afraid that it will never begin.” – Grace Hansen
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Sliding Reverse Lunge
2 – Triceps Push Up
3 – SL Hip Hinge w/Rotation
4 – SL Figure 4 Hip Extension
5 – Reaching Planks
6 – Skater Hops
7 – Hands Over the Line
8 – Burpee
C – Finish: 20/10 MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing
“Don't be afraid your life will end; be afraid that it will never begin.” – Grace Hansen
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Sliding Reverse Lunge
2 – Triceps Push Up
3 – SL Hip Hinge w/Rotation
4 – SL Figure 4 Hip Extension
5 – Reaching Planks
6 – Skater Hops
7 – Hands Over the Line
8 – Burpee
C – Finish: 20/10 MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing
