Monday September 15, 2014
“The great French Marshall Lyautey once asked his gardener to plant a tree. The gardener objected that the tree was slow growing and would not reach maturity for 100 years. The Marshall replied, 'In that case, there is no time to lose; plant it this afternoon!'” – John F. Kennedy
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Offset Grip Push Up
4 – Wall Braced Dead Bug
C – Finish: 15/15 Bear Crawl, Squat Jump, Mountain Climb, Tunnel Hop
“The great French Marshall Lyautey once asked his gardener to plant a tree. The gardener objected that the tree was slow growing and would not reach maturity for 100 years. The Marshall replied, 'In that case, there is no time to lose; plant it this afternoon!'” – John F. Kennedy
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Offset Grip Push Up
4 – Wall Braced Dead Bug
C – Finish: 15/15 Bear Crawl, Squat Jump, Mountain Climb, Tunnel Hop
Tuesday September 16,
2014
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Tug-O-War L&R, Squat & Row)
5 – Push Up/Plank Complex (Mountain Climb, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work, DB Burpee, Sprint In Place, Reverse Bear Crawl
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Tug-O-War L&R, Squat & Row)
5 – Push Up/Plank Complex (Mountain Climb, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work, DB Burpee, Sprint In Place, Reverse Bear Crawl
Wednesday September 17, 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 – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Sprint Arms w/DB's
3 – Gallows Squat Jumps
4 – KB Squat & High Pull to Press
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability Work – Bird Dog Hold L&R, Dead Bug Hold L&R, Long Plank Hold
“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 – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Sprint Arms w/DB's
3 – Gallows Squat Jumps
4 – KB Squat & High Pull to Press
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability Work – Bird Dog Hold L&R, Dead Bug Hold L&R, Long Plank Hold
Thursday September 18, 2014
“Desires must be simple and definite. They defeat their own purpose should they be too many, too confusing, or beyond a man's training to accomplish.” – George S. Clason
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Sliding Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Ab Slides, Speed Punch
“Desires must be simple and definite. They defeat their own purpose should they be too many, too confusing, or beyond a man's training to accomplish.” – George S. Clason
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Sliding Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Ab Slides, Speed Punch
Friday September 19, 2014
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
Saturday September 20,
2014
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – Band Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 – 5 per leg
1B – Body Saw x 15
1C – Gallows Wide Row w/Shoulder Enhancement x 10
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – Band Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 – 5 per leg
1B – Body Saw x 15
1C – Gallows Wide Row w/Shoulder Enhancement x 10
2A – Fwd
Leaning Bulgarian Squats w/DB x 10 per leg
2B – Ab Slide x 15
2C – Standing S-2-S Press
C – Finish: Uncle Steve's Special Shoulder Burner…
2B – Ab Slide x 15
2C – Standing S-2-S Press
C – Finish: Uncle Steve's Special Shoulder Burner…
