Monday April 28, 2014
“If you lose one sense, your other senses are enhanced. This is why people with no sense of humor have a heightened sense of self importance.” – Me
A – Warm Up
B – 40/20 Monday Special
Perform 40 seconds of work followed by 20 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Loaded Goblet Squats
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – Strongman Crunch
C – Finish: 20/10 Bag Work, Bear Crawl, Burpee, Mountain Climb
“If you lose one sense, your other senses are enhanced. This is why people with no sense of humor have a heightened sense of self importance.” – Me
A – Warm Up
B – 40/20 Monday Special
Perform 40 seconds of work followed by 20 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Loaded Goblet Squats
2 – KB Swing
3 – Gallows Row
4 – Push Up
5 – Strongman Crunch
C – Finish: 20/10 Bag Work, Bear Crawl, Burpee, Mountain Climb
Tuesday April 29, 2014
“A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities.” – Charles de Gaulle
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 – Band Resisted Hopping Bulgarian Split Squat
2 – Body Saw/Reaching Plank Combo
Superset Station#2:
1 – Walking DB Inch Worms
2 – Sprint & Shuffle Combo
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks & Mountain Jumps
“A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities.” – Charles de Gaulle
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 – Band Resisted Hopping Bulgarian Split Squat
2 – Body Saw/Reaching Plank Combo
Superset Station#2:
1 – Walking DB Inch Worms
2 – Sprint & Shuffle Combo
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks & Mountain Jumps
Wednesday April 30, 2014
“The best way to predict the future is to create it.” – Dr. Forrest C. Shaklee
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted “Sprinting”
3 – Wall Ball Toss
4 – DB Burpee
5 – Bag Slams
C – Finish: 10/3 Core Stability Work
“The best way to predict the future is to create it.” – Dr. Forrest C. Shaklee
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted “Sprinting”
3 – Wall Ball Toss
4 – DB Burpee
5 – Bag Slams
C – Finish: 10/3 Core Stability Work
Thursday May 1, 2014
“We are disturbed not by what happens to us, but by our thoughts about what happens to us.” – Epictetus
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Hinge w/ DB’s
5 – Band Resisted Side Plank Row
C – Finish: 8/12 Sprints & Skips
“We are disturbed not by what happens to us, but by our thoughts about what happens to us.” – Epictetus
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Hinge w/ DB’s
5 – Band Resisted Side Plank Row
C – Finish: 8/12 Sprints & Skips
Friday May 2, 2014
“A great many people think they are thinking, when they are merely rearranging their prejudices.” – David Bohm
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Hands Over The Line, Tunnel Hops
“A great many people think they are thinking, when they are merely rearranging their prejudices.” – David Bohm
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Hands Over The Line, Tunnel Hops
Saturday May 3, 2014
“When in doubt, make a fool of yourself. There is a microscopically thin line between being brilliantly creative and acting like the most gigantic idiot on earth. So, what the hell, leap.” – Cynthia Heimel
A – Warm Up
B – Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – 1/2 Kneeling DB Press
2 – Gallows Ab Slide
3 – DB Loaded Glute Bridge
4 – Band Resisted Lateral Walk
C – Finish: Arm Circles
“When in doubt, make a fool of yourself. There is a microscopically thin line between being brilliantly creative and acting like the most gigantic idiot on earth. So, what the hell, leap.” – Cynthia Heimel
A – Warm Up
B – Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – 1/2 Kneeling DB Press
2 – Gallows Ab Slide
3 – DB Loaded Glute Bridge
4 – Band Resisted Lateral Walk
C – Finish: Arm Circles
