Monday June 2, 2014
“Regret for the things we did can be tempered by
time; it is regret for the things we did not do that is inconsolable.” –
Sydney J. Harris
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – Band Pull Through
3 – DB Squat & Press
4 – SL Elevated Hip Extension
5 – Push Up
C – Finish: 15/15 Jump Rope Run & Mountain Climb
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – Band Pull Through
3 – DB Squat & Press
4 – SL Elevated Hip Extension
5 – Push Up
C – Finish: 15/15 Jump Rope Run & Mountain Climb
Tuesday June 3, 2014
“He who has this disease called Jesus Christ will never be cured.” – Russian Proverb
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – SL Band Row
2 – Jumping Jacks
3 – Push Up Plank Position Row
4 – KB Goblet Squat
5 – Slide Ham Curl
6 – Gallows Abs Rollout
C – Finish: 20/10 Slow Bear Crawl, Jump Squats, Lateral Bear Crawl, Sprint Arms
“He who has this disease called Jesus Christ will never be cured.” – Russian Proverb
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – SL Band Row
2 – Jumping Jacks
3 – Push Up Plank Position Row
4 – KB Goblet Squat
5 – Slide Ham Curl
6 – Gallows Abs Rollout
C – Finish: 20/10 Slow Bear Crawl, Jump Squats, Lateral Bear Crawl, Sprint Arms
Wednesday June 4, 2014
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” – Pete Reiser
A – Warm Up
B – 40/20 Cardio-liciousness…
40 secs work, 20 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Prowler Reverse Sprint
3 – 6 KB Swings & 2 Burpee Combo
4 – 3 MB Squat & 1 Jump Slam
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability: Long Plank Hold, Side Lying Glute Hold L&R, Bird Dog Hold L&R
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” – Pete Reiser
A – Warm Up
B – 40/20 Cardio-liciousness…
40 secs work, 20 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Prowler Reverse Sprint
3 – 6 KB Swings & 2 Burpee Combo
4 – 3 MB Squat & 1 Jump Slam
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability: Long Plank Hold, Side Lying Glute Hold L&R, Bird Dog Hold L&R
Thursday June 5, 2014
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – SL ½ Squat Gallows Row
4 – Pike to Bodysaw Combo
5 – SL Hinge w/MB & Rotation
C – Finish: 15/15 Bag Work, Burpee, Squat Jump, Mountain Climb
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – SL ½ Squat Gallows Row
4 – Pike to Bodysaw Combo
5 – SL Hinge w/MB & Rotation
C – Finish: 15/15 Bag Work, Burpee, Squat Jump, Mountain Climb
Friday June 6, 2014
“In the middle of difficulty lies opportunity” — Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Skaters Hop X 10
4 – Bottom to ½ Squats X 10
C – Finish: 15/15 Broad Jump Burpee, Speed Punch, Sprint In Place, Bear Crawl
“In the middle of difficulty lies opportunity” — Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Skaters Hop X 10
4 – Bottom to ½ Squats X 10
C – Finish: 15/15 Broad Jump Burpee, Speed Punch, Sprint In Place, Bear Crawl
Saturday June 7, 2014
“Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Bulgarian Band Resisted Squat (Right Side)
DB Hang Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
Bulgarian Band Resisted Squat (Left Side)
DB Hang Clean & Press (Left Side)
Pikes
“Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Bulgarian Band Resisted Squat (Right Side)
DB Hang Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
Bulgarian Band Resisted Squat (Left Side)
DB Hang Clean & Press (Left Side)
Pikes
