Monday January 19, 2015
“You are killing me, fish, the old man thought. But you have a right to. Never have I seen a greater, or more beautiful, or a calmer or more noble thing than you, brother.” – Ernest Hemingway, The Old Man and the Sea
A – Warm Up
B – 15/15 X8 Intervals Protocol
1A – Push Up
1B – SL Hinge w/Rotation
2A – Gallows Row
2B – Gallows H/O Plank Hold
3A – KB Goblet Squat
3B – KB Swing
4 – Bulgarian Squat w/Forward Lean
C – Finish: 20/10 Skaters Hop, Lateral Bear Crawl, Tunnel Hops, Mountain Climb
“You are killing me, fish, the old man thought. But you have a right to. Never have I seen a greater, or more beautiful, or a calmer or more noble thing than you, brother.” – Ernest Hemingway, The Old Man and the Sea
A – Warm Up
B – 15/15 X8 Intervals Protocol
1A – Push Up
1B – SL Hinge w/Rotation
2A – Gallows Row
2B – Gallows H/O Plank Hold
3A – KB Goblet Squat
3B – KB Swing
4 – Bulgarian Squat w/Forward Lean
C – Finish: 20/10 Skaters Hop, Lateral Bear Crawl, Tunnel Hops, Mountain Climb
Tuesday January 20, 2015
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
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 – KB Squat & OH Press
2 – 2 Part Ladder Drill (Sprint through, skip back)
Superset Station#2:
1 – Slide Ham Curl to SL Hip Extension
2 – Bag Work
Superset Station#3:
1 – Reverse Lunge & 1 Arm Band Row
2 – Horizontal Load Jumping Jacks to Skaters Hop
C – Finish: 15/15 Burpee, DB Sprint Arms, Beast Crawl, Sprint In Place
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
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 – KB Squat & OH Press
2 – 2 Part Ladder Drill (Sprint through, skip back)
Superset Station#2:
1 – Slide Ham Curl to SL Hip Extension
2 – Bag Work
Superset Station#3:
1 – Reverse Lunge & 1 Arm Band Row
2 – Horizontal Load Jumping Jacks to Skaters Hop
C – Finish: 15/15 Burpee, DB Sprint Arms, Beast Crawl, Sprint In Place
Wednesday January 21, 2015
“We all have two choices; We can make a living or we can design a life.” – Jim Rohn
A – Warm Up
B – 30/30 Conditioning Circuit
1 – Prowler Sprints
2 – DB Squat Jump & Press
3 – Gallows Mountain Climb
4 – KB Swings
5 – Band Resisted Broad Jump
C – Finish: 10/3 Core Stability – Long Lever Push Up Hold, Clam Shell Hold L & R, Bird Dog Hold L & R
“We all have two choices; We can make a living or we can design a life.” – Jim Rohn
A – Warm Up
B – 30/30 Conditioning Circuit
1 – Prowler Sprints
2 – DB Squat Jump & Press
3 – Gallows Mountain Climb
4 – KB Swings
5 – Band Resisted Broad Jump
C – Finish: 10/3 Core Stability – Long Lever Push Up Hold, Clam Shell Hold L & R, Bird Dog Hold L & R
Thursday January 22, 2015
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
A – Dynamic Warm–up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat w/ 4 Sec Hold Then Press
2 – Push Up w/4 Second Pause
3 – Split Squat Position Hold & Band Row
4 – Slide Ham Curls
5 – Wall Braced Dead Bug Hold
C – Finish: 20/10 Jump Rope, Mountain Jump, Bag Work, S-2-S Stability Swing
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
A – Dynamic Warm–up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat w/ 4 Sec Hold Then Press
2 – Push Up w/4 Second Pause
3 – Split Squat Position Hold & Band Row
4 – Slide Ham Curls
5 – Wall Braced Dead Bug Hold
C – Finish: 20/10 Jump Rope, Mountain Jump, Bag Work, S-2-S Stability Swing
Friday January 23, 2015
“There are always two choices. Two paths to take. One is easy, and its only reward is that it is easy. Embrace the grind.” – Greg Justice
A – Warm–up and Hip Mobility
B – 20/10 Tabata Training
1A – Spiderman Push Up
1B – Hands O/H Squats
2A – Band Tug–of–War
2B – Mountain Climb
3A – DB “V” Seated S-2-S Press
3B – Prone Heel Clicks
4A – KB Swing
4B – KB Goblet Position Reverse Lunge
C – Finish: 8/12 Jump-less Burpee & Squat Jump
“There are always two choices. Two paths to take. One is easy, and its only reward is that it is easy. Embrace the grind.” – Greg Justice
A – Warm–up and Hip Mobility
B – 20/10 Tabata Training
1A – Spiderman Push Up
1B – Hands O/H Squats
2A – Band Tug–of–War
2B – Mountain Climb
3A – DB “V” Seated S-2-S Press
3B – Prone Heel Clicks
4A – KB Swing
4B – KB Goblet Position Reverse Lunge
C – Finish: 8/12 Jump-less Burpee & Squat Jump
Saturday January 24, 2015
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Dead Bug Hold
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Dead Bug Hold
2A – SL Hip Thrust
2B – Bulgarian Squat Hold
2B – Bulgarian Squat Hold
3A – Speed Bag
Simulation Work
3B – Band Pull Apart Hold (Palms Up)
C – Finish: 15/15 Prowler Push & Bear Crawl
3B – Band Pull Apart Hold (Palms Up)
C – Finish: 15/15 Prowler Push & Bear Crawl
