Monday January 20, 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 – Warm Up
B – 15/15 X8 Intervals Protocol
1 – Push Ups
2 – Gallows Rows
3 – DB or KB Loaded Goblet Squats
4 – 3 Point Plank Hold
C – Finish: 20/10 Ball Slams, Bear Crawl, Tunnel Hops, Hand Hops
“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 – Warm Up
B – 15/15 X8 Intervals Protocol
1 – Push Ups
2 – Gallows Rows
3 – DB or KB Loaded Goblet Squats
4 – 3 Point Plank Hold
C – Finish: 20/10 Ball Slams, Bear Crawl, Tunnel Hops, Hand Hops
Tuesday January 21, 2014
“Neil Armstrong once said, “You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems.” – Jim Rohn
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – 2 Part Ladder Drills
Superset Station#2:
1 – Hip Extension Hold & Split Hops
2 – Bag Work
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops to Mountain Climber Combo
C – Finish: 15/15 Burpees & Wall Sprints
“Neil Armstrong once said, “You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems.” – Jim Rohn
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Squat & OH Press
2 – 2 Part Ladder Drills
Superset Station#2:
1 – Hip Extension Hold & Split Hops
2 – Bag Work
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops to Mountain Climber Combo
C – Finish: 15/15 Burpees & Wall Sprints
Wednesday January 22, 2014
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – 40/20 Conditioning Circuit
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows Squat Jumps
4 – KB Swings
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Long Lever Push Up Hold, Clam Shell Hold L & R, Bird Dog Hold L & R
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – 40/20 Conditioning Circuit
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows Squat Jumps
4 – KB Swings
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Long Lever Push Up Hold, Clam Shell Hold L & R, Bird Dog Hold L & R
Thursday January 23, 2014
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Dynamic Warm–up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat w/ 4 Sec Hold Then Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Position Hold & Row
4 – Slide Ham Curls
5 – Atomic Plank w/ 4 Sec Pause
C – Finish: 20/10 Jump Rope, Mountain Jump, Bag Work, MB Slam
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Dynamic Warm–up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat w/ 4 Sec Hold Then Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Position Hold & Row
4 – Slide Ham Curls
5 – Atomic Plank w/ 4 Sec Pause
C – Finish: 20/10 Jump Rope, Mountain Jump, Bag Work, MB Slam
Friday
January 24, 2014
“It must be borne in mind that the great tragedy in life is not in failing to reach all of your goals––it is in having no goals for which you are reaching.” – Benjamin Elijah Mays
A – Warm–up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Hands O/H Squats
2 – Band Tug–of–War/Mountain Climbers
3 – DB Seated S–2–S Press/Lying Hip & Heel Raises
4 – KB Swing/KB Hip Hinge
C – Finish: 8/12 Burpees & Squat Jumps
“It must be borne in mind that the great tragedy in life is not in failing to reach all of your goals––it is in having no goals for which you are reaching.” – Benjamin Elijah Mays
A – Warm–up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Hands O/H Squats
2 – Band Tug–of–War/Mountain Climbers
3 – DB Seated S–2–S Press/Lying Hip & Heel Raises
4 – KB Swing/KB Hip Hinge
C – Finish: 8/12 Burpees & Squat Jumps
