Monday February 24, 2014
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Goblet Squat
4 – SL Hip Extension w/ MB
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Goblet Squat
4 – SL Hip Extension w/ MB
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops
Tuesday February 25, 2014
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Knee Friendly Lunge & Anterior Reach w/MB
2 – Squat & Alternating Band Row
3 – Renegade Row
4 – MB Jump Slams
C – Finish: 20/10 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Knee Friendly Lunge & Anterior Reach w/MB
2 – Squat & Alternating Band Row
3 – Renegade Row
4 – MB Jump Slams
C – Finish: 20/10 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks
Wednesday February 26, 2014
“You don't drown by falling in the water; you drown by staying there.” – Ed Cole
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows Skiers Squat Jumps
4 – KB Swings
5 – Band Bear Crawls
C – Finish: 10/3 Core Stability – Wide Out Hold, Table Top Hold, Bird Dog Hold, SL Hip Extension Hold (L & R)
Thursday February 27, 2014
“It is easier to fight for principles than to live up to them.” – Alfred Adler
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Step Up & Lunge Combo
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place
“It is easier to fight for principles than to live up to them.” – Alfred Adler
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Step Up & Lunge Combo
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place
Friday February 28, 2014
“Commitment is the only true form of passion.” – Roy H. Williams
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 – Rear Leg Elevated Split Squat Hops
2 – Mountain Climber to Hands Over The Line
Superset Station#2:
1 – Snails
2 – Bag Work
Superset Station#3:
1 – Band Resisted Tug–O–War
2 – Band Resisted Core Stability Hold
C – Finish: 15/15 Twist Mountain Jumps, Push Up Low Hold w/ Pulse, Squat Jump w/ 180 Degree Spin, Skiers Arm Sprints
“Commitment is the only true form of passion.” – Roy H. Williams
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 – Rear Leg Elevated Split Squat Hops
2 – Mountain Climber to Hands Over The Line
Superset Station#2:
1 – Snails
2 – Bag Work
Superset Station#3:
1 – Band Resisted Tug–O–War
2 – Band Resisted Core Stability Hold
C – Finish: 15/15 Twist Mountain Jumps, Push Up Low Hold w/ Pulse, Squat Jump w/ 180 Degree Spin, Skiers Arm Sprints
Saturday March 1, 2014
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
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. Perform 5 rounds.
1 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – Slide Mountain Climbers
4 – Seated MB Halos
5 – Lateral Lunge & MB O/H Reach
6 – Scap Push Ups
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
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. Perform 5 rounds.
1 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – Slide Mountain Climbers
4 – Seated MB Halos
5 – Lateral Lunge & MB O/H Reach
6 – Scap Push Ups
