Monday September 1, 2014
“Freedom is seldom lost all at once. More often, it disappears through salami tactics—one slice at a time.” – Dr. Hans Sennholz
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row
“Freedom is seldom lost all at once. More often, it disappears through salami tactics—one slice at a time.” – Dr. Hans Sennholz
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row
2A – DB SL Hinge
2B – Push Up
2B – Push Up
3A – Wall
Braced Dead Bug
3B – Bird Dog Hold
C – Finish: 15/15 Jumping Jacks, Bear Crawl, Sprint Arms, Horizontal Jump Jacks
3B – Bird Dog Hold
C – Finish: 15/15 Jumping Jacks, Bear Crawl, Sprint Arms, Horizontal Jump Jacks
Tuesday September 2, 2014
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Climb
3 – Split Jumps
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Jump
C – Finish: 15/15 Bag Work, Hands Over Line, Nordic Sprint Arms, Tunnel Hops
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Climb
3 – Split Jumps
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Jump
C – Finish: 15/15 Bag Work, Hands Over Line, Nordic Sprint Arms, Tunnel Hops
Wednesday September 3, 2014
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – Conditioning Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Bear Crawl
3 – Bulgarian Squat Hops
4 – Push Up Position Plank w/Leg AB/ADduction Slides
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – Conditioning Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Bear Crawl
3 – Bulgarian Squat Hops
4 – Push Up Position Plank w/Leg AB/ADduction Slides
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R
Thursday September 4, 2014
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing, Goblet Squat & Hinge Combo
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 Speed Punch, Sprint In Place, Speed Inch Worm, Skaters Hop
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing, Goblet Squat & Hinge Combo
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 Speed Punch, Sprint In Place, Speed Inch Worm, Skaters Hop
Friday September 5, 2014
“Two little words that can make the difference: START NOW.” – Mary C. Crowley
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – SL Bent-Knee Resisted Hip Extension - Left Side
2 – SL Bent-Knee Resisted Hip Extension - Right Side
3 – Side to Side Push-ups
4 – Skater Hops
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls
“Two little words that can make the difference: START NOW.” – Mary C. Crowley
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – SL Bent-Knee Resisted Hip Extension - Left Side
2 – SL Bent-Knee Resisted Hip Extension - Right Side
3 – Side to Side Push-ups
4 – Skater Hops
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls
Saturday September 6, 2014
“Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex.” – Susan A. Nielsen, journalist for The Oregonian
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Body Saw to Ab Slide Combo
4 – Band High Pull to Press Combo
5 – Side Plank Hip Raise & Lower
“Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex.” – Susan A. Nielsen, journalist for The Oregonian
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Body Saw to Ab Slide Combo
4 – Band High Pull to Press Combo
5 – Side Plank Hip Raise & Lower
