Monday
December 1, 2014
“Everything unpleasant is developmental.” – Mika Salkola
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 & DB Row
2 – KB Swing
3 – Knee Friendly Lunge w/MB
4 – Slide Mountain Climb
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops
“Everything unpleasant is developmental.” – Mika Salkola
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 & DB Row
2 – KB Swing
3 – Knee Friendly Lunge w/MB
4 – Slide Mountain Climb
5 – Strongman Crunch
C – Finish: 15/15 Bag Work, Burpee, Mountain Jump, SL Hops
Tuesday
December 2, 2014
“People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all.” – St. Augustine
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman
7 – Run in place
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks
“People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all.” – St. Augustine
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Prisoner Squats
2 – Side Plank Hold
3 – SL ½ Hinged Dead-lift
4 – Narrow-to-Wide Push-up
5 – Split Squat Hold
6 – Superman
7 – Run in place
8 – Squat Hold
C – Finish: 15/15 Crossbody Mountain Climbs, Squat Jumps, Bear Crawl, Jumping Jacks
Wednesday
December 3, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Conditioning Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & High Pull, KB Swing
C – Finish: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold L&R, SL Hip Extension Hold L&R
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Conditioning Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
20/40/60 Giant Sets – Perform 20 seconds of heavy work, followed by 5 seconds rest, then 40 seconds medium work, again followed by 5 seconds rest, then 60 seconds light work followed by a 50 second rest and transition. There are 6 stations.
1 – Jump Crashing Waves, Reverse Lunge & Beat The Drums, Rollovers
2 – Gallows Jump Squats, Gallows Bent Knee Rows, Gallows Bicep Curls
3 – MB High Toss, MB Slams, MB Woodchops
4 – Band Resisted Bear Crawl, Band Horizontal Leg Press, Band Run In Place
5 – Burpee, Push Up, Plank Hold
6 – KB Sumo Deadlift, KB Squat & High Pull, KB Swing
C – Finish: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold L&R, SL Hip Extension Hold L&R
Thursday
December 4, 2014
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Parralets Dips
2 – Gallows One Arm Row
3 – DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Reverse Bear Crawl & Jumping Jacks
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Parralets Dips
2 – Gallows One Arm Row
3 – DB Goblet Squat
4 – KB SL Hinge
5 – Body Saw
C – Finish: 8/12 Reverse Bear Crawl & Jumping Jacks
Friday December 5, 2014
“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit.” – Somerset Maugham
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Split Squat & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop
“Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit.” – Somerset Maugham
A – Warm-up
B – 40/20 X 4
40 seconds of work, 20 seconds of rest. 5 exercise circuit X 4 rounds…
1 – DB 1 Arm Squat & Press
2 – 1 Arm Band Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Split Squat & MB O/H Lateral Reach
5 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Tunnel Hops, Lateral Bear Crawl, Skaters Hop
