Monday December 8, 2014
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” – Meister Eckhart
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Cook's Hip Lift
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
“If the only prayer you said in your whole life was, “thank you,” that would suffice.” – Meister Eckhart
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Lunge & DB Press
2 – Sliding Inch Worms
3 – Gallows Row
4 – KB Swing
5 – Cook's Hip Lift
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
Tuesday December 9, 2014
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Sprints & Skipping
“What you get by achieving your goals is not as important as what you become by achieving your goals.” – Zig Ziglar
A – Warm Up
B – Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/ MB X 10
4 – Squat w/ Hands O/H X 10
C – Finish: 8/12 Sprints & Skipping
Wednesday December 10, 2014
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Broad Jump
3 – Crashing Waves
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Side Plank Hold L&R, Hip Extension Hold, 3 Point Table Top Hold
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm Up
B – 30/30 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Broad Jump
3 – Crashing Waves
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10/3 Core Stability – 3 Point Plank Hold, Side Plank Hold L&R, Hip Extension Hold, 3 Point Table Top Hold
Thursday December 11, 2014
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Gallows Row
4 – Slide Ham Curls
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, Speed Punch, Reverse Bear Crawl, Squat Jump
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Forward Lunge w/ Curl & Press
2 – SL Push Up w/4 Second Pause
3 – Gallows Row
4 – Slide Ham Curls
5 – ½ Kneeling Band O/H Palloff Press Hold
C – Finish: 15/15 Mountain Jump, Speed Punch, Reverse Bear Crawl, Squat Jump
Friday December 12, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Shuffle & Jump, Burpee, Football Quick Feet w/ Hip Disassociation, Grasshopper Mountain Climb
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – Cook Hip Lift – Left Side
6 – Cook Hip Lift – Right Side
C – Finish: 20/10 Quick Feet Shuffle & Jump, Burpee, Football Quick Feet w/ Hip Disassociation, Grasshopper Mountain Climb
Saturday December 13, 2014
“Youth passes, but immaturity can last a lifetime.” – Unknown
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups
“Youth passes, but immaturity can last a lifetime.” – Unknown
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. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – DB Upright Row w/ Wide Grip
6 – Scap Push Ups
