Monday July 28, 2014
“Even the greatest authors in the world eventually get reduced down to a few quotes.” – Dink Weber
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – DB Overhead ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl, Burpee, Speedy Inchworm, Skaters Hop
“Even the greatest authors in the world eventually get reduced down to a few quotes.” – Dink Weber
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – DB Overhead ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl, Burpee, Speedy Inchworm, Skaters Hop
Tuesday July 29, 2014
“For a lot of life's problems, sweat is a good solvent.” – Me
A – Warm Up
B – 40/20 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Hammer Curl
2 – Atomic Plank & Push Up Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Body Saw
C – Finish: 20/10 Bag Work, Beast Crawl, Tunnel Hops, Hands Over The Line
“For a lot of life's problems, sweat is a good solvent.” – Me
A – Warm Up
B – 40/20 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Hammer Curl
2 – Atomic Plank & Push Up Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Body Saw
C – Finish: 20/10 Bag Work, Beast Crawl, Tunnel Hops, Hands Over The Line
Wednesday July 30, 2014
There are four ages of man:
1) when you believe in Santa Claus,
2) when you don't believe in Santa Claus,
3) when you are Santa Claus,
4) when you look like Santa Claus.
A – Warm Up
B – Conditioning Wednesday Special
20 secs work, 40 secs rest X 5 exercises. Perform four cycles.
1 – Prowler Sprints
2 – Band Horizontal Squats
3 – Gallows Mountain Climb
4 – Slide Ham Sprints
5 – DB Squat & Press
C – Finish: 10/3 Core Stability – Side Plank Band Press Hold L&R, Push Up Plank Hold w/Band, SL Hip Ext Hold w/Band L&R
There are four ages of man:
1) when you believe in Santa Claus,
2) when you don't believe in Santa Claus,
3) when you are Santa Claus,
4) when you look like Santa Claus.
A – Warm Up
B – Conditioning Wednesday Special
20 secs work, 40 secs rest X 5 exercises. Perform four cycles.
1 – Prowler Sprints
2 – Band Horizontal Squats
3 – Gallows Mountain Climb
4 – Slide Ham Sprints
5 – DB Squat & Press
C – Finish: 10/3 Core Stability – Side Plank Band Press Hold L&R, Push Up Plank Hold w/Band, SL Hip Ext Hold w/Band L&R
Thursday July 31, 2014
“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.” – Alexander Graham Bell
A – Warm-up
B – 30/30 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – MB Woodchop
3 – KB Rack Position Squat
4 – Plank Position Band Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jump, Speed Punch, Bear Crawl, Sprint Arms
“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.” – Alexander Graham Bell
A – Warm-up
B – 30/30 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – MB Woodchop
3 – KB Rack Position Squat
4 – Plank Position Band Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jump, Speed Punch, Bear Crawl, Sprint Arms
Friday August 1, 2014
“In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way.” – Henry Havelock Ellis
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees X 10
2 – Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 15/15 Mountain Climb, Tunnel Hop, Bag Work, Lateral Bear Crawl
“In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way.” – Henry Havelock Ellis
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees X 10
2 – Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)
C – Finish: 15/15 Mountain Climb, Tunnel Hop, Bag Work, Lateral Bear Crawl
Saturday August 2, 2014
“Keep your eye on eternal goals.” – John H. Groberg
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 - 5 Steps per leg
2A – Bodysaw x 10
3A – Band Pull Through
“Keep your eye on eternal goals.” – John H. Groberg
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 - 5 Steps per leg
2A – Bodysaw x 10
3A – Band Pull Through
1B – KB
Swing
2B – Gallows Pikes
3B – Scap Push Up
2B – Gallows Pikes
3B – Scap Push Up
