Monday November 3, 2014
“Never, never, never, never give up.” – Winston Churchill
A – Warm Up
B – Stronger Today Than Yesterday…
30/30 x 4 exercise circuit
1 – KB Goblet Squat
2 – Gallows Row
3 – Slide Ham Curl
4 – Push Up
5 – Ab Slide
C – Finish: 15/15 Jump Squat, DB Burpee, Mountain Climb, Skaters Hop
“Never, never, never, never give up.” – Winston Churchill
A – Warm Up
B – Stronger Today Than Yesterday…
30/30 x 4 exercise circuit
1 – KB Goblet Squat
2 – Gallows Row
3 – Slide Ham Curl
4 – Push Up
5 – Ab Slide
C – Finish: 15/15 Jump Squat, DB Burpee, Mountain Climb, Skaters Hop
Tuesday November 4, 2014
“Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Two Handed Lawn Mower Rows
3 – Gallows Mountain Climb & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Skips & Sprints
“Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Two Handed Lawn Mower Rows
3 – Gallows Mountain Climb & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Skips & Sprints
Wednesday November 5,
2014
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing & Burpee Combo (5 to 1 ratio)
2 – Push Up & Pike Combo (1 to 1 ratio)
3 – Reverse Lunge Rope Slams to Drum Beats
4 – Band Squat & 1 Arm Row w/Rotation
5 – Prowler Sprints
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, SL Hip Extension Hold L&R, 3 Point Plank Hold
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing & Burpee Combo (5 to 1 ratio)
2 – Push Up & Pike Combo (1 to 1 ratio)
3 – Reverse Lunge Rope Slams to Drum Beats
4 – Band Squat & 1 Arm Row w/Rotation
5 – Prowler Sprints
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, SL Hip Extension Hold L&R, 3 Point Plank Hold
Thursday
November 6, 2014
“If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.” – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position DB Row
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Woodchop Band Pull
4 – Band Resisted Heel Kicks
5 – Strongman Crunch
C – Finish: 20/10 Reverse Bear Crawl, Tunnel Hop, Mountain Jump, DB Speed Punch
“If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.” – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position DB Row
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Woodchop Band Pull
4 – Band Resisted Heel Kicks
5 – Strongman Crunch
C – Finish: 20/10 Reverse Bear Crawl, Tunnel Hop, Mountain Jump, DB Speed Punch
Friday November 7, 2014
“I wish to have no connection to a ship which does not sail fast; for I intend to go into harm’s way.” – John Paul Jones
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Plank Hold
“I wish to have no connection to a ship which does not sail fast; for I intend to go into harm’s way.” – John Paul Jones
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Corkscrew Pushups
A2 – Bird Dog Plank Hold
B1 – DB ½
Kneeling Get Up
B2 – SL Hip Extension Hold
B2 – SL Hip Extension Hold
C1
– 1 Arm Lunge Stance KB Row
C2 – T-Push Up Hold
C2 – T-Push Up Hold
2 Minute Finisher!!! (Snails & Bear Crawls)
Saturday November 8, 2014
“The cure for boredom is curiosity. There is no cure for curiosity.” – Ellen Parr
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 – Plank w/ Band Row – R
2 –Plank w/ Band Row – L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Band Resisted Lateral Lunge & MB Reach
6 – Scap Push Up
“The cure for boredom is curiosity. There is no cure for curiosity.” – Ellen Parr
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 – Plank w/ Band Row – R
2 –Plank w/ Band Row – L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Band Resisted Lateral Lunge & MB Reach
6 – Scap Push Up
