Monday January 12, 2015
“The hardest arithmetic to master is that which enables us to count our blessings.” – Eric Hoffer
A – Warm Up
B – Bodybuilding Bootcamp Program
30/30 X 4
1 – Band Pull-Through
2 – DB Squat & Press
3 – Gallows Row
4 – Ab Slide
C – Cardio Finish: 15/15 Bag Work, Beast Crawl, Tunnel Hops, Mountain Climb
“The hardest arithmetic to master is that which enables us to count our blessings.” – Eric Hoffer
A – Warm Up
B – Bodybuilding Bootcamp Program
30/30 X 4
1 – Band Pull-Through
2 – DB Squat & Press
3 – Gallows Row
4 – Ab Slide
C – Cardio Finish: 15/15 Bag Work, Beast Crawl, Tunnel Hops, Mountain Climb
Tuesday January 13, 2015
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – 15 Second Succession Training
6 exercises performed for 15 secs each in succession then 1 minute rest. Perform 8 rounds.
1 – Jump Squat
2 – Squat
3 – Squat Hold
4 – Push Up
5 – Mountain Climb
6 – Burpee
C – Finish: 15/15 Skaters Hop, Cross Body Mountain Climb, DB Sprint Arms, Jumping Jacks
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – 15 Second Succession Training
6 exercises performed for 15 secs each in succession then 1 minute rest. Perform 8 rounds.
1 – Jump Squat
2 – Squat
3 – Squat Hold
4 – Push Up
5 – Mountain Climb
6 – Burpee
C – Finish: 15/15 Skaters Hop, Cross Body Mountain Climb, DB Sprint Arms, Jumping Jacks
Wednesday January 14, 2015
“Attitude is a little thing that makes a big difference.” - Winston Churchill
A – Warm Up
B – Yes…It's Conditioning Day…
20/40 Protocol X 5 Rounds
1 – Slide Mountain Climb
2 – Prowler Sprints
3 – Gallows Low Position Row Hold
4 – Hopping Bulgarian Squats
5 – Band Tug of War
C – Finish: 10/3 Core Stability - Wall Braced Dead Bug Hold L&R, Clam Shell Hold L&R, Long Plank Hold
“Attitude is a little thing that makes a big difference.” - Winston Churchill
A – Warm Up
B – Yes…It's Conditioning Day…
20/40 Protocol X 5 Rounds
1 – Slide Mountain Climb
2 – Prowler Sprints
3 – Gallows Low Position Row Hold
4 – Hopping Bulgarian Squats
5 – Band Tug of War
C – Finish: 10/3 Core Stability - Wall Braced Dead Bug Hold L&R, Clam Shell Hold L&R, Long Plank Hold
Thursday January 15, 2015
“You cannot escape the responsibility of tomorrow by evading it today.” – Abraham Lincoln
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & 1 Arm Band Chest Press
2 – Walking Lunge w/ Plate O/H
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – Cossack Squats
6 – Frog Crunch w/Hands O/H
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawls, High Knee Skips In Place, Mountain Jump
“You cannot escape the responsibility of tomorrow by evading it today.” – Abraham Lincoln
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & 1 Arm Band Chest Press
2 – Walking Lunge w/ Plate O/H
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – Cossack Squats
6 – Frog Crunch w/Hands O/H
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawls, High Knee Skips In Place, Mountain Jump
Friday January 16, 2015
“A fool thinks himself to be wise, but a wise man knows himself to be a fool.” – William Shakespeare
A – Warm Up
B – OMG Friday…
Post Exhaustion Training – 20 secs work, 5 secs rest, 40 secs work, 55 secs rest. 5 stations X 2 rounds.
1 – Squat Hold to Goblet Squat
2 – Atomic Push Up & Plank to Pike
3 – Standing DB Press to S-2-S Press
4 – KB Hinge to KB Swing
5 – Gallows Row Hold to Row
C – Finish: 20/10 – Low Tunnel Hops, Bag Work, Plank Hold, Broad Jump Burpee
“A fool thinks himself to be wise, but a wise man knows himself to be a fool.” – William Shakespeare
A – Warm Up
B – OMG Friday…
Post Exhaustion Training – 20 secs work, 5 secs rest, 40 secs work, 55 secs rest. 5 stations X 2 rounds.
1 – Squat Hold to Goblet Squat
2 – Atomic Push Up & Plank to Pike
3 – Standing DB Press to S-2-S Press
4 – KB Hinge to KB Swing
5 – Gallows Row Hold to Row
C – Finish: 20/10 – Low Tunnel Hops, Bag Work, Plank Hold, Broad Jump Burpee
Saturday January 17, 2015
“Procrastination is the art of keeping up with yesterday.” – Don Marquis
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. Perform 5 rounds.
1 – Body Saw
2 – Side Plank w/ Band Press – R
3 – Side Plank w/ Band Press – L
4 – SL Hip Thrust – R
5 – SL Hip Thrust – L
6 – Scap Push Up
“Procrastination is the art of keeping up with yesterday.” – Don Marquis
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. Perform 5 rounds.
1 – Body Saw
2 – Side Plank w/ Band Press – R
3 – Side Plank w/ Band Press – L
4 – SL Hip Thrust – R
5 – SL Hip Thrust – L
6 – Scap Push Up
