Monday October 27, 2014
“If you're going to wear a tank top, look more like a tank and less like a tool.” – Dan John
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Semi-Sumo Deadlift & Step
2 – Spiderman Push Ups
3 – Bulgarian Squat w/MB Rotational Twist
4 – Gallows 1 Arm Row & DB Press
5 – Body Saw
C – Finish: 15/15 Jump Squat, Reverse Bear Crawl, Skaters Hop, Mountain Climb
“If you're going to wear a tank top, look more like a tank and less like a tool.” – Dan John
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Semi-Sumo Deadlift & Step
2 – Spiderman Push Ups
3 – Bulgarian Squat w/MB Rotational Twist
4 – Gallows 1 Arm Row & DB Press
5 – Body Saw
C – Finish: 15/15 Jump Squat, Reverse Bear Crawl, Skaters Hop, Mountain Climb
Tuesday
October 28, 2014
“I would rather be ashes than dust! I would rather that my spark would burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.” – Jack London
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row & Press
3 – Single Leg KB Hip Hinge
4 – MB Toss & Chase
C – Finish: 15/15 Bag Work, Speedy Inch Worms, Burpee, Tunnel Hops
“I would rather be ashes than dust! I would rather that my spark would burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.” – Jack London
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row & Press
3 – Single Leg KB Hip Hinge
4 – MB Toss & Chase
C – Finish: 15/15 Bag Work, Speedy Inch Worms, Burpee, Tunnel Hops
Wednesday
October 29, 2014
“Comfort murders the passion of the soul, then walks grinning at the funeral.” – Kahil Gilbran
A – Warm Up
B – Wednesday Conditioning Blast
20/40 Protocol X 4 Rounds
1 – Sliding Mountain Climbers
2 – Band Resisted, ½ Kneeling Alternating Speed Row
3 – Prowler Bear Crawl
4 – KB Sumo Deadlift Jumps
5 – Sliding Reverse Partial Lunge Pulse w/ Assisted Brace
C – Finish: 10/3 Core Stability – DB Bird Dog Hold R&L, Long Plank Hold, SL Hip Extension Hold R&L
“Comfort murders the passion of the soul, then walks grinning at the funeral.” – Kahil Gilbran
A – Warm Up
B – Wednesday Conditioning Blast
20/40 Protocol X 4 Rounds
1 – Sliding Mountain Climbers
2 – Band Resisted, ½ Kneeling Alternating Speed Row
3 – Prowler Bear Crawl
4 – KB Sumo Deadlift Jumps
5 – Sliding Reverse Partial Lunge Pulse w/ Assisted Brace
C – Finish: 10/3 Core Stability – DB Bird Dog Hold R&L, Long Plank Hold, SL Hip Extension Hold R&L
Thursday October 30, 2014
“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Theodore Roosevelt
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40/20 X 4 rounds = 20 minutes!
1 – Reverse Lunge & 1 Arm DB Curl to Press
2 – Spiderman Push Up
3 – Band Tug-O-War Hold
4 – O/H Bar Squat
5 – Reaching Plank
C – Finish: 15/15 Bear Crawl, DB Speed Punch, Lateral Push Up Position Crawl, Jump Squat
“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Theodore Roosevelt
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40/20 X 4 rounds = 20 minutes!
1 – Reverse Lunge & 1 Arm DB Curl to Press
2 – Spiderman Push Up
3 – Band Tug-O-War Hold
4 – O/H Bar Squat
5 – Reaching Plank
C – Finish: 15/15 Bear Crawl, DB Speed Punch, Lateral Push Up Position Crawl, Jump Squat
Friday October 31, 2014
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – 10/10 Bag Work & Jumping Jacks
2 – 1/3 MB High Toss & MB Push Up
3 – Band 1 Arm Squat & Row to Lunge Stance Press
4 – Plank Hold to Mountain Climb
5 – 1/5 Heavy Carry to Bulgarian Squat
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – 10/10 Bag Work & Jumping Jacks
2 – 1/3 MB High Toss & MB Push Up
3 – Band 1 Arm Squat & Row to Lunge Stance Press
4 – Plank Hold to Mountain Climb
5 – 1/5 Heavy Carry to Bulgarian Squat
No Saturday Training Sessions
I'm on a hunting trip with Warriors!!!
