Monday January 26, 2015
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy s something to be enthusiastic about.” – Charles Kingsley
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Up
2 – Gallows Row
3 – KB Squat & Curl
4 – Strongman Crunch
5 – SL Hinge w/DB's
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Skaters Hop
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy s something to be enthusiastic about.” – Charles Kingsley
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Up
2 – Gallows Row
3 – KB Squat & Curl
4 – Strongman Crunch
5 – SL Hinge w/DB's
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Skaters Hop
Tuesday January 27,
2015
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
A – Warm Up
B – Just Gotta Love Tuesday
40/20 Protocol X 4 Rounds
1 – Ab Slide
2 – Forward Lunge & 1 Arm Band Press
3 – Gallows O/H Siff Squats
4 – SL Hip Thrust
5 – Suitcase Carry
C – Finish: 15/15 Tunnel Hops, Reverse Bear Crawl, Tunnel Hop w/ 180° Twist, Slide Inch Worm
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
A – Warm Up
B – Just Gotta Love Tuesday
40/20 Protocol X 4 Rounds
1 – Ab Slide
2 – Forward Lunge & 1 Arm Band Press
3 – Gallows O/H Siff Squats
4 – SL Hip Thrust
5 – Suitcase Carry
C – Finish: 15/15 Tunnel Hops, Reverse Bear Crawl, Tunnel Hop w/ 180° Twist, Slide Inch Worm
Wednesday January 28,
2015
“The best advice I ever came across on the subject of concentration is: Wherever you are, be there. When you work, work. When you play, play. Don’t mix the two.” — Jim Rohn
A – Warm Up
B – 20/40 Cardio Conditioning Catastrophe
1 – Prowler Bear Crawl
2 – Band Resisted Sprint In Place
3 – KB Swings
4 – Slide Mountain Climb
5 – Gallows Skiers Hops
C – Finish: 10/3 Core Stability – Clam Shell Hold w/ABduction (L & R), Dead Bug Hold (L & R), Bird Dog Hold
“The best advice I ever came across on the subject of concentration is: Wherever you are, be there. When you work, work. When you play, play. Don’t mix the two.” — Jim Rohn
A – Warm Up
B – 20/40 Cardio Conditioning Catastrophe
1 – Prowler Bear Crawl
2 – Band Resisted Sprint In Place
3 – KB Swings
4 – Slide Mountain Climb
5 – Gallows Skiers Hops
C – Finish: 10/3 Core Stability – Clam Shell Hold w/ABduction (L & R), Dead Bug Hold (L & R), Bird Dog Hold
Thursday January 29,
2015
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40/20 X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Plank Reach (fast elbow to ground, 3 seconds reach)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & DB Speed Punch
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40/20 X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Plank Reach (fast elbow to ground, 3 seconds reach)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & DB Speed Punch
Friday January 30, 2015
“Teachers open the door, but you must enter by yourself.” – Chinese Proverb
A – Warm Up
B – 30/30 Circuit
30/30 X 4 rounds.
1 – Gallows Push Up/Pike
2 – Battle Ropes Drum Beat to Crashing Waves
3 – KB Goblet Hinge to Swing
4 – DB Squat & Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Lateral Bear Crawl, Bag Work, Twist & Slide Mountain Jump
“Teachers open the door, but you must enter by yourself.” – Chinese Proverb
A – Warm Up
B – 30/30 Circuit
30/30 X 4 rounds.
1 – Gallows Push Up/Pike
2 – Battle Ropes Drum Beat to Crashing Waves
3 – KB Goblet Hinge to Swing
4 – DB Squat & Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Lateral Bear Crawl, Bag Work, Twist & Slide Mountain Jump
Saturday January 31,
2015
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 30/15 X 5. 6 Exercise Circuit
1 – Bulgarian Squat w/Forward Lean – L
2 – Bulgarian Squat w/Forward Lean – R
3 – Body Saw
4 – Prone Shoulder Rotations
5 – Prone Cobra Hold
6 – Tall Kneeling Band O/H Halo's
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 30/15 X 5. 6 Exercise Circuit
1 – Bulgarian Squat w/Forward Lean – L
2 – Bulgarian Squat w/Forward Lean – R
3 – Body Saw
4 – Prone Shoulder Rotations
5 – Prone Cobra Hold
6 – Tall Kneeling Band O/H Halo's
