Monday April 21, 2014
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Gallows Row
KB SL Hip Hinge
Strongman Crunch
Band Resisted Reverse Train Tracks Walk
Spiderman Pushup
C – Finish: 20/10 Jump Squat & Lunge, Bear Crawl, S-2-S Stability Swing, Horizontal Squat
“An ancient script says, “Would you let a man rule the city who cannot even rule his own spirit?” Sometimes we do.” – Jim Rohn
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Gallows Row
KB SL Hip Hinge
Strongman Crunch
Band Resisted Reverse Train Tracks Walk
Spiderman Pushup
C – Finish: 20/10 Jump Squat & Lunge, Bear Crawl, S-2-S Stability Swing, Horizontal Squat
Tuesday April 22, 2014
"Goal: an aim or objective, the end toward which effort is directed.
Resolution: The quality of not allowing difficulties or opposition to affect one’s purpose." – Anonymous
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.
1A – Pushups
2A – Table Top Hold
"Goal: an aim or objective, the end toward which effort is directed.
Resolution: The quality of not allowing difficulties or opposition to affect one’s purpose." – Anonymous
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.
1A – Pushups
2A – Table Top Hold
1B – 1 Arm KB Sumo
Deadlift
2B – SL Hip Extension Hold
2B – SL Hip Extension Hold
1C – Jumping Squats
2C – Side Plank Hold
2C – Side Plank Hold
C
– Finish: 15/15 Bag Work,
Burpee, Wall Sprints, Mountain Climb
Wednesday April 23, 2014
"Greediness often defeats its own ends, by making us scratch for every trifle when we should dig for gold alone." – Anonymous
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Prowler Skipping Push
3 – Split Squat Hold to Pulse & Alternating Band Row
4 – S-2-S MB Slams
5 – Gallows Squat Jumps
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Dead Bug Hold L&R, Prone Cobra
"Greediness often defeats its own ends, by making us scratch for every trifle when we should dig for gold alone." – Anonymous
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Prowler Skipping Push
3 – Split Squat Hold to Pulse & Alternating Band Row
4 – S-2-S MB Slams
5 – Gallows Squat Jumps
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Dead Bug Hold L&R, Prone Cobra
Thursday April 24, 2014
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play for 25 minutes.
"Every man is a diary in which he writes one story while intending to write another. His humblest moment is when he compares the two." – Hugh B. Brown
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play for 25 minutes.
Friday April 25, 2014
"If you don't know where you are going, you'll probably end up somewhere else." – Lewis Carroll
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing ¾ Split Squat - R
3 – Pulsing ¾ Split Squat - L
4 – Side to Side Push-ups
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
"If you don't know where you are going, you'll probably end up somewhere else." – Lewis Carroll
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing ¾ Split Squat - R
3 – Pulsing ¾ Split Squat - L
4 – Side to Side Push-ups
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints
Saturday April 26, 2014
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
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 Press
2 – Band High Pulls
3 – Band Resisted Clam Shell – R
4 – Band Resisted Clam Shell – L
5 – MB O/H Lateral Lunge & Reach
6 – Scapular Push Ups
"A distracted existence leads us to no goal." – John Wolfgang von Goethe
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 Press
2 – Band High Pulls
3 – Band Resisted Clam Shell – R
4 – Band Resisted Clam Shell – L
5 – MB O/H Lateral Lunge & Reach
6 – Scapular Push Ups
