Monday April 27, 2015
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Warm Up
B – 30/30 Monday Special
Perform 30 seconds of work followed by 30 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row w/2 Sec Pause
4 – Push Up
5 – Strongman Crunch
C – Finish: 15/15 DB Speed Punch, Bear Crawl, Tunnel Hop, Mountain Climb
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Warm Up
B – 30/30 Monday Special
Perform 30 seconds of work followed by 30 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row w/2 Sec Pause
4 – Push Up
5 – Strongman Crunch
C – Finish: 15/15 DB Speed Punch, Bear Crawl, Tunnel Hop, Mountain Climb
Tuesday April 28, 2015
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – SL Hip Thrust
2 – Body Saw/Ab Slide Combo
Superset Station#2:
1 – Band 1/2 Kneeling 1 Arm Press
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Concentric to Eccentric Rows
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Skaters Hop, Hands Over The Line
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – SL Hip Thrust
2 – Body Saw/Ab Slide Combo
Superset Station#2:
1 – Band 1/2 Kneeling 1 Arm Press
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Concentric to Eccentric Rows
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Skaters Hop, Hands Over The Line
Wednesday April 29, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Hops
3 – Homerun Swings
4 – DB Burpee
5 – MB Slams
C – Finish: 10/3 Core Stability Work – Glute Medius Activation Hold L&R, Dead Bug Hold L&R, Prone Cobra
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Hops
3 – Homerun Swings
4 – DB Burpee
5 – MB Slams
C – Finish: 10/3 Core Stability Work – Glute Medius Activation Hold L&R, Dead Bug Hold L&R, Prone Cobra
Thursday April 30, 2015
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Feet Elevated Mountain Climb
4 – SL Hinge w/ DB’s
5 – 1/2 Kneeling O/H Chop & Press
C – Finish: 8/12 Mountain Climb & DB Sprint Arms
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Feet Elevated Mountain Climb
4 – SL Hinge w/ DB’s
5 – 1/2 Kneeling O/H Chop & Press
C – Finish: 8/12 Mountain Climb & DB Sprint Arms
Friday May 1, 2015
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
15-30-45-60
1A – DB Squat & Press
2A – Snails
3A – Gallows Row
60-45-30-15
1B – DB Hinge & Shrug
2B – Slide Inch Worms
3B – Gallows Push Ups
C – Finish: 20/10 Partner Swiss Ball Slams, Jumping Jacks, Horizontal Jumping Jacks
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
15-30-45-60
1A – DB Squat & Press
2A – Snails
3A – Gallows Row
60-45-30-15
1B – DB Hinge & Shrug
2B – Slide Inch Worms
3B – Gallows Push Ups
C – Finish: 20/10 Partner Swiss Ball Slams, Jumping Jacks, Horizontal Jumping Jacks
Saturday May 2, 2015
“People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in; their true beauty is revealed only if there is a light from within.” – Elisabeth Kubler Ross
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
C –Finish: 8/12 Sprints
“People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in; their true beauty is revealed only if there is a light from within.” – Elisabeth Kubler Ross
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
C –Finish: 8/12 Sprints
No comments:
Post a Comment