Monday February 16, 2015
“My grandmother always told me to find a big girl who cooked good instead of a skinny girl who looked good. She said that by the time I was fifty the only thing that I would be able to do more than once a day was eat.” – Dink Weber
A – Warm Up
B – Monday Is Your Strength Day…
40/20 X 4
1 – Gallows Row
2 – Push Up w/ Shoulder Touch
3 – Band Pull Through
4 – KB Goblet Squat
5 – Farmer's Walk
C – Finish: 15/15 Skater's Hop w/ Lateral Reach, Mountain Climb, Burpee, Hands Over The Line
“My grandmother always told me to find a big girl who cooked good instead of a skinny girl who looked good. She said that by the time I was fifty the only thing that I would be able to do more than once a day was eat.” – Dink Weber
A – Warm Up
B – Monday Is Your Strength Day…
40/20 X 4
1 – Gallows Row
2 – Push Up w/ Shoulder Touch
3 – Band Pull Through
4 – KB Goblet Squat
5 – Farmer's Walk
C – Finish: 15/15 Skater's Hop w/ Lateral Reach, Mountain Climb, Burpee, Hands Over The Line
Tuesday February 17, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1A-C Series – 15, 30, 45, 60
1A – MB Split Squat & Lateral Reach
1B – DB Push Up Plank Row & Press
1C – SL Hip Thrust – L
2A-C Series 60, 45, 30, 15
2A – MB Reverse Lunge & Lateral Reach
2B – DB Pullover
2C – SL Hip Thrust – R
C – Finish: 15/15 Bag Work, Tunnel Hop, Bear Crawl, DB Sprint Arms
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – Welcome to Tuesday, The 2nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1A-C Series – 15, 30, 45, 60
1A – MB Split Squat & Lateral Reach
1B – DB Push Up Plank Row & Press
1C – SL Hip Thrust – L
2A-C Series 60, 45, 30, 15
2A – MB Reverse Lunge & Lateral Reach
2B – DB Pullover
2C – SL Hip Thrust – R
C – Finish: 15/15 Bag Work, Tunnel Hop, Bear Crawl, DB Sprint Arms
Wednesday February 18, 2015
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Laterally Resisted Squat Jump
3 – Prowler Sprint
4 – Gallows Mountain Climb
5 – Hip Extension w/ Sliding “Sprint”
C – Finish: 10/3 Core Stability: 3 Point Plank Hold, Clam Shell Hold (L & R), Bird Dog Hold (L & R)
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Laterally Resisted Squat Jump
3 – Prowler Sprint
4 – Gallows Mountain Climb
5 – Hip Extension w/ Sliding “Sprint”
C – Finish: 10/3 Core Stability: 3 Point Plank Hold, Clam Shell Hold (L & R), Bird Dog Hold (L & R)
Thursday February 19, 2015
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Row
2 – DB Squat & Press
3 – Push Up w/ 4 Sec Pause
4 – KB Swing w/ Band Resisted Hip Hinge
C – Finish: 20/10 Skaters Hop & Stick, Reverse Bear Crawl, Shuffle Splits w/ Sprint Arms, Mountain Jumps
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Row
2 – DB Squat & Press
3 – Push Up w/ 4 Sec Pause
4 – KB Swing w/ Band Resisted Hip Hinge
C – Finish: 20/10 Skaters Hop & Stick, Reverse Bear Crawl, Shuffle Splits w/ Sprint Arms, Mountain Jumps
Friday February 20, 2015
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Prone Cobra
4 – Triceps Push-ups
5 – SL Hinge
6 – T-Push Up Hold
7 – Burpee
8 – Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Prone Cobra
4 – Triceps Push-ups
5 – SL Hinge
6 – T-Push Up Hold
7 – Burpee
8 – Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch
Saturday February 21, 2015
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A – Warm Up
B – Awesome Abs, Bombshell Butt & Stunning Shoulders…
30/15 X 5, 6 exercise circuit
1 – Gallows Ab “Slide”
2 – Band Plank Row
3 – Bulgarian Squat w/ MB & Forward Lean - R
4 – Bulgarian Squat w/ MB & Forward Lean - L
5 – Seated “V” DB S-2-S Press
6 – DB Resisted Arm Circles
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A – Warm Up
B – Awesome Abs, Bombshell Butt & Stunning Shoulders…
30/15 X 5, 6 exercise circuit
1 – Gallows Ab “Slide”
2 – Band Plank Row
3 – Bulgarian Squat w/ MB & Forward Lean - R
4 – Bulgarian Squat w/ MB & Forward Lean - L
5 – Seated “V” DB S-2-S Press
6 – DB Resisted Arm Circles
