Monday April 14, 2014
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – 1 ½ Push Up
3 – Gallows Mixed Grip Row
4 – KB Swing
5 – Reaching Planks
C – Finish: 15/15 Reverse Bear Crawl, Squat Jumps, Hands Over The Line, Tunnel Hops
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – 1 ½ Push Up
3 – Gallows Mixed Grip Row
4 – KB Swing
5 – Reaching Planks
C – Finish: 15/15 Reverse Bear Crawl, Squat Jumps, Hands Over The Line, Tunnel Hops
Tuesday April 15, 2014
“Most plans are just inaccurate predictions.” – Ben Bayol
A - Warm Up
B - Continuous 20 Minute Routine
1 – Band Resisted SL Hip Extension X 10
2 – Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finish: 8/12 Sprints & Skips
“Most plans are just inaccurate predictions.” – Ben Bayol
A - Warm Up
B - Continuous 20 Minute Routine
1 – Band Resisted SL Hip Extension X 10
2 – Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finish: 8/12 Sprints & Skips
Wednesday April 16, 2014
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Prowler Bear Crawl
2 – Push Up & Pike Combo
3 – Wall Ball
4 – Jumping Rope Slams
5 – Bag Work
C – Finish: 10/3 Core Stability – Wide Out Hold, Cook Hip Lift (L&R), Lying Glute Tension Hold (L&R)
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Prowler Bear Crawl
2 – Push Up & Pike Combo
3 – Wall Ball
4 – Jumping Rope Slams
5 – Bag Work
C – Finish: 10/3 Core Stability – Wide Out Hold, Cook Hip Lift (L&R), Lying Glute Tension Hold (L&R)
Thursday April 17, 2014
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band High Knee Monster Walks w/Arms Extended DB Hold
4 – Gallows Row
5 – KB Swing
C – Finish: 15/15 Burpee, Sprint In Place, Mountain Climb, Skaters Hop
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band High Knee Monster Walks w/Arms Extended DB Hold
4 – Gallows Row
5 – KB Swing
C – Finish: 15/15 Burpee, Sprint In Place, Mountain Climb, Skaters Hop
Friday April 18, 2014
“It's Good Friday. Good because 2000 years ago the events of today prove that we matter to God.” – Unknown
A – Warm-up and Hip Mobility
B – 15/15 Protocol
1 – Spiderman Push Up/Superman Hold
2 – Band Tug-of-War/1 Arm Lunge Stance Row Hold
3 – DB Seated S-2-S Press/Lying Heel Raises
4 – KB Hinge/KB Goblet Squat
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Partner Bag Shoves, Squat Jumps
“It's Good Friday. Good because 2000 years ago the events of today prove that we matter to God.” – Unknown
A – Warm-up and Hip Mobility
B – 15/15 Protocol
1 – Spiderman Push Up/Superman Hold
2 – Band Tug-of-War/1 Arm Lunge Stance Row Hold
3 – DB Seated S-2-S Press/Lying Heel Raises
4 – KB Hinge/KB Goblet Squat
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Partner Bag Shoves, Squat Jumps
Saturday April 19, 2014
“I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it.” – Thomas Jefferson
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Arm Circles
A2 – Bird Dog Hold
“I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it.” – Thomas Jefferson
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Arm Circles
A2 – Bird Dog Hold
B1 – SL Glute Bridge
B2 – Inclined T–Push Up Hold
B2 – Inclined T–Push Up Hold
C1 – Body Saw to Ab
Slide
C2 – Clam Shell Hold
C2 – Clam Shell Hold
