Monday June 30, 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 – Monday Morning Mindfulness
30 seconds of work, 30 seconds of rest X 5 exercises for 4 “rounds”.
1 – Gallows 1 ½ Row
2 – KB Goblet Squat Hold & Pulse
3 – Push Up & Reach
4 – SL DB Hip Hinge w/ Shrug
5 – MB Reverse Slide Lunge w/ Woodchop
C – Finish: 15/15 Burpee, Bear Crawl, Tunnel Hops, Mountain Climb
“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 – Monday Morning Mindfulness
30 seconds of work, 30 seconds of rest X 5 exercises for 4 “rounds”.
1 – Gallows 1 ½ Row
2 – KB Goblet Squat Hold & Pulse
3 – Push Up & Reach
4 – SL DB Hip Hinge w/ Shrug
5 – MB Reverse Slide Lunge w/ Woodchop
C – Finish: 15/15 Burpee, Bear Crawl, Tunnel Hops, Mountain Climb
Tuesday July 1, 2014
“Don't be afraid your life will end; be afraid that it will never begin.” – Grace Hansen
A – Warm-up
B – 45/15 Training
45 seconds of work, 15 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm Press
4 – Band Squat & Row
5 – Rock The Boat
C – Finish: 15/15 Bag Work, MB Slam, Jump Squat, Leg Pass Through's
“Don't be afraid your life will end; be afraid that it will never begin.” – Grace Hansen
A – Warm-up
B – 45/15 Training
45 seconds of work, 15 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm Press
4 – Band Squat & Row
5 – Rock The Boat
C – Finish: 15/15 Bag Work, MB Slam, Jump Squat, Leg Pass Through's
Wednesday July 2, 2014
“It is incumbent on every generation to pay its own debts as it goes. A principle which if acted on would save one–half the wars of the world.” – Thomas Jefferson
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Band Hinge & Offset Grip Row
3 – KB Swing
4 – DB Squat & Alternate Press
5 – Gallows Ab Rollout
C – Finish: 10/3 Core Stability Work – Long Plank Hold, Bird Dog L&R, Side Lying Glute Medius Hold L&R
“It is incumbent on every generation to pay its own debts as it goes. A principle which if acted on would save one–half the wars of the world.” – Thomas Jefferson
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Band Hinge & Offset Grip Row
3 – KB Swing
4 – DB Squat & Alternate Press
5 – Gallows Ab Rollout
C – Finish: 10/3 Core Stability Work – Long Plank Hold, Bird Dog L&R, Side Lying Glute Medius Hold L&R
Thursday July 3, 2014
“Three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night hungry for a simple word of encouragement and recognition.” – Cavett Robert
A – Warm Up
B – 15 Second Succession Complexes
6 exercise circuit. Perform each exercise for 15 seconds, with no rest between exercises. Take a 60 rest after each cycle. Perform 8 cycles.
1 – Reaching Plank
2 – Mountain Climb
3 – Push Up
4 – Jump Squat
5 – Squat
6 – Squat Hold
C – Finish: 8/12 Skips & Sprints
“Three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night hungry for a simple word of encouragement and recognition.” – Cavett Robert
A – Warm Up
B – 15 Second Succession Complexes
6 exercise circuit. Perform each exercise for 15 seconds, with no rest between exercises. Take a 60 rest after each cycle. Perform 8 cycles.
1 – Reaching Plank
2 – Mountain Climb
3 – Push Up
4 – Jump Squat
5 – Squat
6 – Squat Hold
C – Finish: 8/12 Skips & Sprints
Friday July 4, 2014
“Liberty is the right to choose. Freedom is the result of the right choice.” – Jules Renard
No training today
“Liberty is the right to choose. Freedom is the result of the right choice.” – Jules Renard
No training today
Saturday July 5, 2014
“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Band Hinge & Row R
2 – Band Hinge & Row L
3 – Body Saw
4 – 1/2 Kneeling DB Press
5 – Slide Ham Curl
6 – Scap Push Up
“If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build end up building us.” – Jim Rohn
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Band Hinge & Row R
2 – Band Hinge & Row L
3 – Body Saw
4 – 1/2 Kneeling DB Press
5 – Slide Ham Curl
6 – Scap Push Up
