Monday March 3, 2014
“When you kill time, remember that it has no resurrection.” ― A.W. Tozer
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes
C – Finish: 20/10 Jump Squat, Mountain Climb, Tunnel Hops, Hands Over The Line
“When you kill time, remember that it has no resurrection.” ― A.W. Tozer
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes
C – Finish: 20/10 Jump Squat, Mountain Climb, Tunnel Hops, Hands Over The Line
Tuesday March 4, 2014
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up
3 – Lunge Stance Hold & 1 Arm Band Row
4 – DB “V” Seated Press
5 – KB Swing
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Core Stability S-2-S Swing
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up
3 – Lunge Stance Hold & 1 Arm Band Row
4 – DB “V” Seated Press
5 – KB Swing
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Core Stability S-2-S Swing
Wednesday
March 5, 2014
“An average person with average talent, ambition and education, can outstrip the most brilliant genius in our society, if that person has clear, focused goals.” – Brian Tracy
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Crashing Waves
2 – Band Resisted Skaters Hop
3 – KB Squat & Step
4 – Wall Ball
5 – Slide Mountain Climb
C – Finish: 10/3 Long Plank Hold, Side Lying Glute Medius Hold L&R, Dead Bug Hold L&R
“An average person with average talent, ambition and education, can outstrip the most brilliant genius in our society, if that person has clear, focused goals.” – Brian Tracy
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Crashing Waves
2 – Band Resisted Skaters Hop
3 – KB Squat & Step
4 – Wall Ball
5 – Slide Mountain Climb
C – Finish: 10/3 Long Plank Hold, Side Lying Glute Medius Hold L&R, Dead Bug Hold L&R
Thursday March 6, 2014
“Having an exciting destination is like setting a needle in your compass. From then on, the compass knows only one point–its ideal. And it will faithfully guide you there through the darkest nights and fiercest storms.” – Daniel Boone
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Hop
2 – 180 Degree Jump & MB Slam
3 – DB Squat & Press
4 – Push-up & Plate Transfer
5 – Underhand Gallows Row
C – Finish: 20/10 Low Squat w/Pulse, Push Up w/Pulse, Jumping Jacks, Skaters Hop
“Having an exciting destination is like setting a needle in your compass. From then on, the compass knows only one point–its ideal. And it will faithfully guide you there through the darkest nights and fiercest storms.” – Daniel Boone
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Hop
2 – 180 Degree Jump & MB Slam
3 – DB Squat & Press
4 – Push-up & Plate Transfer
5 – Underhand Gallows Row
C – Finish: 20/10 Low Squat w/Pulse, Push Up w/Pulse, Jumping Jacks, Skaters Hop
Friday March 7, 2014
“A lifetime of training for just ten seconds.” – Jesse Owens
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Knees In Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 8/12 Sprints
“A lifetime of training for just ten seconds.” – Jesse Owens
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Knees In Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 8/12 Sprints
Saturday March 8, 2014
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
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. 5 rounds.
1 – 1 Arm Plank Row – L
2 – 1 Arm Plank Row – R
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB Figure 8's
6 – Scap Push Ups
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
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. 5 rounds.
1 – 1 Arm Plank Row – L
2 – 1 Arm Plank Row – R
3 – Band Resisted Lateral Step & Squat
4 – Long Plank Hold
5 – MB Figure 8's
6 – Scap Push Ups
