Monday July 21, 2014
“It does not take much strength to do things, but it requires great strength to decide what to do.” - Elbert Hubbard
“It does not take much strength to do things, but it requires great strength to decide what to do.” - Elbert Hubbard
A - Warm Up
B - Happy, happy Monday!
Bodybuilding Bootcamp Routine - 30 secs work, 30 secs rest X 4 rounds per station, then 1 minute rest while you change stations.
1 - Push Up
2 - SL Elevated Hip Extension
3 - Gallows Row
4 - DB Squat & Press
C - Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Mountain Climb
B - Happy, happy Monday!
Bodybuilding Bootcamp Routine - 30 secs work, 30 secs rest X 4 rounds per station, then 1 minute rest while you change stations.
1 - Push Up
2 - SL Elevated Hip Extension
3 - Gallows Row
4 - DB Squat & Press
C - Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Mountain Climb
Tuesday July 22,
2014
“The only thing socialism has ever done for poor people is give them lots of company.” – Lawrence W. Reed
A – Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
30 – 30 Protocol X 4 Rounds
1 – Jump Squat to Squat Hold
2 – Band Resisted Hinge & Hop
3 – Partial Row to Full Row on Gallows
4 – Cuplets Full Push Up to ½ Push Up
5 – Jumping Slam to Slam w/ MB
C – Finish: 20/10 Twist Mountain Jump, Tunnel Hop, Reaching Planks, Sprint In Place
“The only thing socialism has ever done for poor people is give them lots of company.” – Lawrence W. Reed
A – Warm Up
B – Ah Tuesday…The 2nd Greatest Day of the Week!
30 – 30 Protocol X 4 Rounds
1 – Jump Squat to Squat Hold
2 – Band Resisted Hinge & Hop
3 – Partial Row to Full Row on Gallows
4 – Cuplets Full Push Up to ½ Push Up
5 – Jumping Slam to Slam w/ MB
C – Finish: 20/10 Twist Mountain Jump, Tunnel Hop, Reaching Planks, Sprint In Place
Wednesday July 23, 2014
“It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream.” – Benjamin Elijah Mays
A - Warm Up
B - Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Band Resisted Mountain Climb
2 – Prowler Sprints
3 – Wall Ball
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability Long Plank Hold, Side Plank Hold L, Dead Bug Hold L, Dead Bug Hold R, Side Plank Hold R
“It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream.” – Benjamin Elijah Mays
A - Warm Up
B - Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Band Resisted Mountain Climb
2 – Prowler Sprints
3 – Wall Ball
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability Long Plank Hold, Side Plank Hold L, Dead Bug Hold L, Dead Bug Hold R, Side Plank Hold R
Thursday
July 24, 2014
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm-up
B – 20/10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – KB Swings to Goblet Squat Combo (5 to 2 ratio)
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Bent Over Rows
3 – DB Split Squat Hold & Alternating Press
4a – Twisting Mountain Jumps
4b – Reaching Planks
C – Finish: 15/15 Bag Work & Reverse Bear Crawl
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm-up
B – 20/10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – KB Swings to Goblet Squat Combo (5 to 2 ratio)
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Bent Over Rows
3 – DB Split Squat Hold & Alternating Press
4a – Twisting Mountain Jumps
4b – Reaching Planks
C – Finish: 15/15 Bag Work & Reverse Bear Crawl
Friday
July 25, 2014
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 60/30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place w/Jump Rope
Superset Station#2:
1 – Corkscrew Push-up to Strict Push Up Hold
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Modified Russian Twist w/MB
C – Finish: 15/15 Jump Split Squats, Bat Slams On Bags, Broad Jump Burpee, Sprint Arms
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 60/30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place w/Jump Rope
Superset Station#2:
1 – Corkscrew Push-up to Strict Push Up Hold
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Modified Russian Twist w/MB
C – Finish: 15/15 Jump Split Squats, Bat Slams On Bags, Broad Jump Burpee, Sprint Arms
Saturday
July 26, 2014
“The wrong way always seems the more reasonable.” – George Moore
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. 5 rounds.
1 – 1 Arm Plank Row
2 – Band Lawn Mower Row – R
3 – Band Lawn Mower Row – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Scapular Push Ups
“The wrong way always seems the more reasonable.” – George Moore
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. 5 rounds.
1 – 1 Arm Plank Row
2 – Band Lawn Mower Row – R
3 – Band Lawn Mower Row – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Scapular Push Ups
