Monday October 6, 2014
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy is something to be enthusiastic about.” – Charles Kingsley
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat
2 – 1 ½ Push Ups
3 – DB Hinge w/Rotation
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Reverse Bear Crawl
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy is something to be enthusiastic about.” – Charles Kingsley
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squat
2 – 1 ½ Push Ups
3 – DB Hinge w/Rotation
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Reverse Bear Crawl
Tuesday
October 7, 2014
“My reading of history convinces me that most bad government results from too much government.” – Thomas Jefferson
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Siff Squat
2 – SL Elevated Hip Extension
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line
“My reading of history convinces me that most bad government results from too much government.” – Thomas Jefferson
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – Siff Squat
2 – SL Elevated Hip Extension
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line
Wednesday October 8, 2014
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warm Up
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Band Resisted Bear Crawl
2 – Lateral Shuffle & Burpee
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – DB Speed Punches
C – Finisher: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold w/Extension L&R, SL Hip Thrust Hold L&R
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warm Up
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Band Resisted Bear Crawl
2 – Lateral Shuffle & Burpee
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – DB Speed Punches
C – Finisher: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold w/Extension L&R, SL Hip Thrust Hold L&R
Thursday October 9, 2014
“Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons.” – Jhoon Rhee
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band O/H Squat & Press
4 – KB Swings
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl
“Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons.” – Jhoon Rhee
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band O/H Squat & Press
4 – KB Swings
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl
Friday October 10, 2014
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Resisted Plank Row
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Resisted Plank Row
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee
No Saturday Training Sessions
