Monday January 13, 2014
“It's just a job. Grass grows, birds fly, waves pound the sand. I beat people up.” - Muhammad Ali
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – SL Push Up
3 – SL Hip Hinge & Rotate w/DB
4 – Ab Slide
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work, Burpee, Jump Jacks, Mountain Jump
“It's just a job. Grass grows, birds fly, waves pound the sand. I beat people up.” - Muhammad Ali
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – SL Push Up
3 – SL Hip Hinge & Rotate w/DB
4 – Ab Slide
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work, Burpee, Jump Jacks, Mountain Jump
Tuesday January 14,
2014
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” - Mark Twain
A - Warm Up
B - 40/20 Protocol
1 - Slide Ham Curl w/ 4 sec pause
2 - DB Squat & Press
3 - 1/2 Kneeling Band Row
4 - Spiderman Push Up to Wide Stance Push Up Position Plank Hold
C - Finish: 20/10 Jump Squat, Squat, Squat Hold
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” - Mark Twain
A - Warm Up
B - 40/20 Protocol
1 - Slide Ham Curl w/ 4 sec pause
2 - DB Squat & Press
3 - 1/2 Kneeling Band Row
4 - Spiderman Push Up to Wide Stance Push Up Position Plank Hold
C - Finish: 20/10 Jump Squat, Squat, Squat Hold
Wednesday January 15, 2014
"Mistakes are always forgivable, if one has the courage to admit them." - Bruce Lee
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
1 - Push Up Plank w/ Active Leg In & Out Hops
2 - Crashing Waves to Beat-the-Drums
3 - Gallows Sprints
4 - SL Hopping Bulgarian Squats
5 - Band Tug of War
C - Finish: 10/3 Core Stability - 3 Point Plank Hold (6X L & R), Knee In Side Plank Hold (6X L & R), 3 Point Table Top Hold
"Mistakes are always forgivable, if one has the courage to admit them." - Bruce Lee
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
1 - Push Up Plank w/ Active Leg In & Out Hops
2 - Crashing Waves to Beat-the-Drums
3 - Gallows Sprints
4 - SL Hopping Bulgarian Squats
5 - Band Tug of War
C - Finish: 10/3 Core Stability - 3 Point Plank Hold (6X L & R), Knee In Side Plank Hold (6X L & R), 3 Point Table Top Hold
Thursday January 16,
2014
"Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting." - Ralph Waldo Emerson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & 1 Arm Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – Finish: 15/15 Jumping Ball Slams, Bear Crawls, High Knee Sprint In Place, Mountain Climb
"Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting." - Ralph Waldo Emerson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & 1 Arm Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – Finish: 15/15 Jumping Ball Slams, Bear Crawls, High Knee Sprint In Place, Mountain Climb
Friday
January 17, 2014
"Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." - Mark Twain
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Rollovers, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (1 Arm Squat & Row L & R, O/H Toss)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finish: 15/15 Ground & Sky Squats, Twist Mountain Jumps, Skater Hops, Lateral Shuffle
"Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." - Mark Twain
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Rollovers, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (1 Arm Squat & Row L & R, O/H Toss)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
C – Finish: 15/15 Ground & Sky Squats, Twist Mountain Jumps, Skater Hops, Lateral Shuffle
