"We know what we are, but know not what we may be." - William Shakespeare
A - Warm Up
B - Monday Strength Training
30/30 X 4
1 - Gallows Row
2 - Push Up w/4 Sec Pause
3 - Band Resisted KB Goblet Squat
4 - Band Pull Through
5 - Farmers Walk
C - Finish: 15/15 Mountain Climb, Skater's Hop, Hands Over The Line, Squat Jump
Tuesday June 30, 2015
"Always do your best. What you plant now, you will harvest later." - Og Mandino
A - Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm DB Press
4 – Band Squat & Row
5 – Gallows Rollout
C – Finish: 15/15 Rotational Mountain Climb, MB Slam, Reverse Bear Crawl, Tunnel Hop
A - Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm DB Press
4 – Band Squat & Row
5 – Gallows Rollout
C – Finish: 15/15 Rotational Mountain Climb, MB Slam, Reverse Bear Crawl, Tunnel Hop
Wednesday July 1, 2015
"Success is finding satisfaction in giving a little more than you take." - Christopher Reeve
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
45/15 Protocol X 4 Rounds
1 - Prowler Sprints
2 - Band Resisted, Dancing Punches
3 - 5-1 Ratio DB Double Punch & DB Burpee
4 - DB Speed Squat & Alternate Press
5 - Lateral Lunge & MB Slams
C – Finish: 10/3 Core Stability Work - Braced Dead Bug Hold L&R, Side Lying Glute Medius Hold L&R, Long Plank Hold
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
45/15 Protocol X 4 Rounds
1 - Prowler Sprints
2 - Band Resisted, Dancing Punches
3 - 5-1 Ratio DB Double Punch & DB Burpee
4 - DB Speed Squat & Alternate Press
5 - Lateral Lunge & MB Slams
C – Finish: 10/3 Core Stability Work - Braced Dead Bug Hold L&R, Side Lying Glute Medius Hold L&R, Long Plank Hold
Thursday July 2, 2015
"The secret of getting ahead is getting started." - Mark Twain A – Warm Up
B – 15 Second Succession Complexes
6 exercise circuit. Perform each exercise for 15 seconds, with no rest between exercises. Take a 60 rest after each cycle. Perform 8 cycles.
1 – Reaching Plank
2 – Mountain Jump
3 – Push Up
4 – Jump Squat
5 – Split Jump
6 – Squat Hold
C – Finish: 8/12 Bag Work & S-2-S Swing
B – 15 Second Succession Complexes
6 exercise circuit. Perform each exercise for 15 seconds, with no rest between exercises. Take a 60 rest after each cycle. Perform 8 cycles.
1 – Reaching Plank
2 – Mountain Jump
3 – Push Up
4 – Jump Squat
5 – Split Jump
6 – Squat Hold
C – Finish: 8/12 Bag Work & S-2-S Swing
Friday July 3, 2015
“Liberty is the right to choose. Freedom is the result of the right choice.” – Jules Renard
A - Foam Roll, Hip Mobility & Warm Up
B - The Dice Game
“Liberty is the right to choose. Freedom is the result of the right choice.” – Jules Renard
A - Foam Roll, Hip Mobility & Warm Up
B - The Dice Game
6 stations. Roll the dice to determine rep scheme per exercise. Roll the dice again to determine what station to transition to.
Play for 25 minutes.
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