Monday May 26, 2014
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” – Minot J. Savage
A – Warm Up
B – Isometric Hold Training
10 secs work, 5 secs rest X 6 rounds per exercise. Perform each exercise twice. 5 exercise circuit.
1 – SL Push Up Hold
2 – Gallows Ipsilateral Row Hold
3 – DB Goblet Squat Hold
4 – Hip Thrust Hold – L
5 – Hip Thrust Hold – R
C – Finish: 15/15 Mountain Climb, Squat Jumps, Burpee, Lunge Stance S-2-S 1/2 Swing
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” – Minot J. Savage
A – Warm Up
B – Isometric Hold Training
10 secs work, 5 secs rest X 6 rounds per exercise. Perform each exercise twice. 5 exercise circuit.
1 – SL Push Up Hold
2 – Gallows Ipsilateral Row Hold
3 – DB Goblet Squat Hold
4 – Hip Thrust Hold – L
5 – Hip Thrust Hold – R
C – Finish: 15/15 Mountain Climb, Squat Jumps, Burpee, Lunge Stance S-2-S 1/2 Swing
Tuesday
May 27, 2014
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Gallows Row
2 – Steps Up w/ KB
3 – Pikes
4 – SL Hinge w/DB
C – Finish: 20/10 Bag Work, Bear Crawl
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Gallows Row
2 – Steps Up w/ KB
3 – Pikes
4 – SL Hinge w/DB
C – Finish: 20/10 Bag Work, Bear Crawl
Wednesday May 28, 2014
A – Warm Up
B – Conditioning Wednesday
30 – 30 Protocol, 5 exercise circuit X 4 Rounds
1 – Beat The Drums
2 – Band Resisted Sprints
3 – Wall Ball Toss
4 – Band Resisted Swing Away's
5 – 5-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability
A – Warm Up
B – Conditioning Wednesday
30 – 30 Protocol, 5 exercise circuit X 4 Rounds
1 – Beat The Drums
2 – Band Resisted Sprints
3 – Wall Ball Toss
4 – Band Resisted Swing Away's
5 – 5-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability
Thursday May 29, 2014
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm Up
B – Bodybuilding Boot-camp 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 – KB Goblet Squats
2 – Spiderman Push Up to Push Up Hold
3 – Band Sumo Deadlift
4 – 1/2 Kneeling Band Row
C – Finish: Speed Punch & Burpee
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm Up
B – Bodybuilding Boot-camp 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 – KB Goblet Squats
2 – Spiderman Push Up to Push Up Hold
3 – Band Sumo Deadlift
4 – 1/2 Kneeling Band Row
C – Finish: Speed Punch & Burpee
Friday May 30, 2014
“If you race merely for the tributes from others, you will be at the mercy of their expectations.” – Scott Tinley
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Twisting Pike Combo
B – Squat & 1 Arm Band Row
C – KB Swing & Step
D1 – DS Band Resisted Bear Crawl
D2 – DS Resisted Squat Jumps
C – Finish: 8/12 Sprints
“If you race merely for the tributes from others, you will be at the mercy of their expectations.” – Scott Tinley
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Twisting Pike Combo
B – Squat & 1 Arm Band Row
C – KB Swing & Step
D1 – DS Band Resisted Bear Crawl
D2 – DS Resisted Squat Jumps
C – Finish: 8/12 Sprints
Saturday May 31, 2014
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence A:
A1 – Band Resisted SL Hip Thrust x 10 L&R
A2 – Bodysaw x 10
A3 – Band Forward Lunge & Pull Apart X 10
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence A:
A1 – Band Resisted SL Hip Thrust x 10 L&R
A2 – Bodysaw x 10
A3 – Band Forward Lunge & Pull Apart X 10
Sequence B:
B1 – SL Hinge w/DB's x 10 L&R
B2 – Ab Slide x 10
B3 – Scap Push Up x 10
B1 – SL Hinge w/DB's x 10 L&R
B2 – Ab Slide x 10
B3 – Scap Push Up x 10
