Monday June 23, 2014
“The thinking of creative and successful men is never exerted in any direction other than that intended. That is why great men produce such a prodigious amount of work, seemingly without effort and without fatigue. The amount of work such men leave to posterity is amazing.” – Walter Russell
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Squat & High Pull
C – Finish: 15/15 Mountain Climb, Jump Squat, Beast Crawl, Speed Punch
“The thinking of creative and successful men is never exerted in any direction other than that intended. That is why great men produce such a prodigious amount of work, seemingly without effort and without fatigue. The amount of work such men leave to posterity is amazing.” – Walter Russell
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Squat & High Pull
C – Finish: 15/15 Mountain Climb, Jump Squat, Beast Crawl, Speed Punch
Tuesday June 24, 2014
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band OH Squat, Band Squats & High Pull, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band OH Squat, Band Squats & High Pull, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee
Wednesday June 25, 2014
“A person's health and fitness level can oftentimes be best judged by that which they take two at a time – pills or stairs.” – Yer Uncle Steve
A – Warm Up
B – Wednesday Conditioning Special
30 – 30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows O/H Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, Table Top
“A person's health and fitness level can oftentimes be best judged by that which they take two at a time – pills or stairs.” – Yer Uncle Steve
A – Warm Up
B – Wednesday Conditioning Special
30 – 30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows O/H Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, Table Top
Thursday June 26, 2014
“Nobody gets anywhere without good people skills.” – Dink Weber
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Superman
4 – Table Top Hold
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Burpee
C – Finish: 15/15 Bag Work, Tunnel Hop, Lateral Bear Crawl, Squat Hold
“Nobody gets anywhere without good people skills.” – Dink Weber
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Superman
4 – Table Top Hold
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Burpee
C – Finish: 15/15 Bag Work, Tunnel Hop, Lateral Bear Crawl, Squat Hold
Friday June 27, 2014
“A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road.” – Henry Ward Beecher
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 – SL Push Ups
3 – Bulgarian Squats
4 – Gallows Rows
C – Finish: Speed Punches!
“A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road.” – Henry Ward Beecher
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 – SL Push Ups
3 – Bulgarian Squats
4 – Gallows Rows
C – Finish: Speed Punches!
Saturday June 28, 2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Resisted O/H Squat X 10
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Resisted O/H Squat X 10
Sequence #2:
1 – Reverse Slide Lunge X 10 per leg
2 – Ab Slide X 10
3 – Glute Bridge w/ Band Pull Apart X 10
1 – Reverse Slide Lunge X 10 per leg
2 – Ab Slide X 10
3 – Glute Bridge w/ Band Pull Apart X 10
