Monday September 29, 2014
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) SL Band Resisted Hip Extension Hold
4) Rock The Boats
C – Finish: 15/15 Mountain Climb, Skaters Hop, Reverse Beast Crawl, Squat Jumps
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) SL Band Resisted Hip Extension Hold
4) Rock The Boats
C – Finish: 15/15 Mountain Climb, Skaters Hop, Reverse Beast Crawl, Squat Jumps
Tuesday September 30,
2014
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 40/20 Endurance Circuit
40 seconds of work, 20 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – DB Squat & Press
5 – Band Lateral Lunge w/Palloff Position Hold
C – Finish: 20/10 Bag Work , Bear Crawl, Jumping Jacks, Mountain Jumps
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 40/20 Endurance Circuit
40 seconds of work, 20 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – DB Squat & Press
5 – Band Lateral Lunge w/Palloff Position Hold
C – Finish: 20/10 Bag Work , Bear Crawl, Jumping Jacks, Mountain Jumps
Wednesday October 1, 2014
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Sprints
2 – Ladder Hopscotch Drills
3 – Prowler Sprints
4 – Med Ball Slams
5 – Gallows Row Hold w/Sprint Feet
C – Finish: 10/3 Core Stability – SL Hip Extension Hold L&R, Side Heel Raise Hold L&R, 3 Point Plank Hold
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Sprints
2 – Ladder Hopscotch Drills
3 – Prowler Sprints
4 – Med Ball Slams
5 – Gallows Row Hold w/Sprint Feet
C – Finish: 10/3 Core Stability – SL Hip Extension Hold L&R, Side Heel Raise Hold L&R, 3 Point Plank Hold
Thursday October 2, 2014
“There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” – Malcolm X
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band Forward Lunge & Press
4 – Gallows Transverse Grip Row
5 – Body Saw
C – Finish: 15/15 Burpee, Lateral Bear Crawl, Skaters Hop, Tunnel Hops
“There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” – Malcolm X
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band Forward Lunge & Press
4 – Gallows Transverse Grip Row
5 – Body Saw
C – Finish: 15/15 Burpee, Lateral Bear Crawl, Skaters Hop, Tunnel Hops
Friday
October 3, 2014
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Alternating 3 Point Plank w/3 Sec Hold
2 – 1 Arm DB Row From Lunge Stance
3 – Side to Side Push-ups
4 – SL Squat Jumps
5 – Bulgarian Squat w/ Forward Lean - Left Side
6 – Bulgarian Squat w/ Forward Lean - Right Side
C – Finish: 8/12 Bag Shoves & Burpees
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Alternating 3 Point Plank w/3 Sec Hold
2 – 1 Arm DB Row From Lunge Stance
3 – Side to Side Push-ups
4 – SL Squat Jumps
5 – Bulgarian Squat w/ Forward Lean - Left Side
6 – Bulgarian Squat w/ Forward Lean - Right Side
C – Finish: 8/12 Bag Shoves & Burpees
Saturday October 4, 2014
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
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 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – KB S-2-S Sumo Dead-lift
4 – Standing Alternating DB Press
5 – SL Hip Thrust – R
6 – SL Hip Thrust – L
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
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 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – KB S-2-S Sumo Dead-lift
4 – Standing Alternating DB Press
5 – SL Hip Thrust – R
6 – SL Hip Thrust – L
