Monday June 9, 2013
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Transverse Grip Row
2 – KB Goblet Squat
3 – SL Push Up
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb, Skaters Hop, Bear Crawl, Jumping Jacks
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Transverse Grip Row
2 – KB Goblet Squat
3 – SL Push Up
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb, Skaters Hop, Bear Crawl, Jumping Jacks
Tuesday June 10, 2014
“I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist....” – Jack London
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Push Up
6 – Long Plank Hold
C – Finish: 15/15 Bag Work, Sprint In Place, Swimming, Nordic Sprint Arms
“I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist....” – Jack London
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Push Up
6 – Long Plank Hold
C – Finish: 15/15 Bag Work, Sprint In Place, Swimming, Nordic Sprint Arms
Wednesday June 11, 2014
“Habits are cobwebs at first; cables at last.” – Chinese Proverb
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – Lateral Band Resisted KB Swing
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability
“Habits are cobwebs at first; cables at last.” – Chinese Proverb
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – Lateral Band Resisted KB Swing
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability
Thursday June 12, 2014
“Youth passes, but immaturity can last a lifetime.” – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump
“Youth passes, but immaturity can last a lifetime.” – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump
Friday June 13, 2014
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – 1 Arm Band Resisted Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – SLDL w/ KB
C – Finish: 15/15 Bear Crawl, Bag Work, Skaters Hop, Tunnel Hops
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – 1 Arm Band Resisted Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – SLDL w/ KB
C – Finish: 15/15 Bear Crawl, Bag Work, Skaters Hop, Tunnel Hops
Saturday June 13, 2014
“There's no easy way.” – Allan Wells (1980 Olympic 100m Champion)
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 – DB Wide Grip Uprights
2 – Split "V" Body Saw
3 – SL Hip Thrust
4 – SL Band Resisted Lateral Stance Hold
C – Finish: Arm Circles!
“There's no easy way.” – Allan Wells (1980 Olympic 100m Champion)
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 – DB Wide Grip Uprights
2 – Split "V" Body Saw
3 – SL Hip Thrust
4 – SL Band Resisted Lateral Stance Hold
C – Finish: Arm Circles!
