Monday March 10, 2014
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he's always doing both.” – James Michener
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest X 4 rounds then 1 minute rest
1 – KB Goblet Squat
2 – Feet Elevated Ham Curl
3 – 1 1/2 Push Ups
4 – 1/2 Kneeling Band Row
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he's always doing both.” – James Michener
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest X 4 rounds then 1 minute rest
1 – KB Goblet Squat
2 – Feet Elevated Ham Curl
3 – 1 1/2 Push Ups
4 – 1/2 Kneeling Band Row
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
Tuesday March 11, 2014
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Forward Lunge & Palloff Press
2 – Ab Slides
3 – SL Hip Hinge & DB Row
4 – Side Plank Hip Raise & Lower
C – Finish: 20/10 Bag Work, Burpee, MB Slam, Mountain Jump
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Forward Lunge & Palloff Press
2 – Ab Slides
3 – SL Hip Hinge & DB Row
4 – Side Plank Hip Raise & Lower
C – Finish: 20/10 Bag Work, Burpee, MB Slam, Mountain Jump
Wednesday March 12, 2013
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
1 – Wall Ball
2 – Frog Hops
3 – Bag Work
4 – DB Burpee
5 – Band Bear Crawl
6 – Crashing Waves
C – Finish: 10/3 Core Stability Bird Dog (L & R), 3 Point Plank Hold From Push Up Position (L & R), Clam Shell Hold
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
1 – Wall Ball
2 – Frog Hops
3 – Bag Work
4 – DB Burpee
5 – Band Bear Crawl
6 – Crashing Waves
C – Finish: 10/3 Core Stability Bird Dog (L & R), 3 Point Plank Hold From Push Up Position (L & R), Clam Shell Hold
Thursday March 13, 2014
“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” – Dr. Seuss
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Push Up to T–Push Hold w/3 sec Pause
2 – KB Swing
3 – Gallows Row
4 – Band Resisted SL Hip Extension
5 – Pikes
C – Finish: 15/15 Reverse Spider Crawl, Sprint in Place, Push w/Pulse, Squat Jumps
“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” – Dr. Seuss
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Push Up to T–Push Hold w/3 sec Pause
2 – KB Swing
3 – Gallows Row
4 – Band Resisted SL Hip Extension
5 – Pikes
C – Finish: 15/15 Reverse Spider Crawl, Sprint in Place, Push w/Pulse, Squat Jumps
Friday March 14, 2014
“Thought is the sculptor who can create the person you want to be.” – Henry David Thoreau
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Prowler Complex (Push, Pull, Prisoner Squats)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (Suitcase Carry L & R, Sumo Squat)
4 – Band Complex (Band Resisted Lateral Step, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: 15/15 Sprint Arms, SL Long Plank Hold, Tunnel Hops, S–2–S Stability Swing
“Thought is the sculptor who can create the person you want to be.” – Henry David Thoreau
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Prowler Complex (Push, Pull, Prisoner Squats)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (Suitcase Carry L & R, Sumo Squat)
4 – Band Complex (Band Resisted Lateral Step, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: 15/15 Sprint Arms, SL Long Plank Hold, Tunnel Hops, S–2–S Stability Swing
Saturday March 15, 2014
“This one step – choosing a goal and sticking to it – changes everything.” – Scott Reed
A – Warm Up
B – Isometric Hold Complex
10 secs work, 5 secs rest X 6 then 30 secs transition. 2 cycles per station.
1 – SL Hip Thrust Hold – L
2 – SL Hip Thrust Hold – R
3 – Band Resisted Shoulder Press
4 – Dead Bug Hold – L
5 – Dead Bug Hold – R
C – Finish: It's a surprise…
“This one step – choosing a goal and sticking to it – changes everything.” – Scott Reed
A – Warm Up
B – Isometric Hold Complex
10 secs work, 5 secs rest X 6 then 30 secs transition. 2 cycles per station.
1 – SL Hip Thrust Hold – L
2 – SL Hip Thrust Hold – R
3 – Band Resisted Shoulder Press
4 – Dead Bug Hold – L
5 – Dead Bug Hold – R
C – Finish: It's a surprise…
