Monday December 15, 2014
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Walking Lunge w/MB O/H
C – Finish: 20/10 High to Low Crawls, Jumping Jacks, Burpee, DB Speed Punch
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Walking Lunge w/MB O/H
C – Finish: 20/10 High to Low Crawls, Jumping Jacks, Burpee, DB Speed Punch
Tuesday December 16, 2014
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms
Wednesday December 17,
2014
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Prowler Bear Crawls
2 – Band Wax On & Off From Squat Position
3 – Bag Work
4 – DB Burpee
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Prowler Bear Crawls
2 – Band Wax On & Off From Squat Position
3 – Bag Work
4 – DB Burpee
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold
Thursday December 18,
2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump
Friday December 19, 2014
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold
B1 – Hinge w/MB Rotational
Reach
B2 – Clamshell Hold
B2 – Clamshell Hold
C1 – KB Swings
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop
Saturday December 20, 2014
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Palms Up Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Palms Up Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press
