Monday February 23, 2015
"We are all born ignorant, but one must work hard to remain stupid." - Benjamin Franklin
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Catch Position or Goblet Squat
4 – Band Resisted SL Hip Extension
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops
"We are all born ignorant, but one must work hard to remain stupid." - Benjamin Franklin
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Catch Position or Goblet Squat
4 – Band Resisted SL Hip Extension
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops
Tuesday February 24,
2015
"No such thing as spare time. No such thing as free time. No such thing as down time. All you've got is life time. Go!" – Henry Rollins
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Band Resisted Knee Friendly Lunge w/ Anterior Reach
2 – Farmers Walk
3 – One Arm Gallows Row
4 – Step Up & Reach w/ MB
C – Finish: 15/15 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks
"No such thing as spare time. No such thing as free time. No such thing as down time. All you've got is life time. Go!" – Henry Rollins
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Band Resisted Knee Friendly Lunge w/ Anterior Reach
2 – Farmers Walk
3 – One Arm Gallows Row
4 – Step Up & Reach w/ MB
C – Finish: 15/15 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks
Wednesday February 25, 2015
“Take the attitude of a student, never be too big to ask questions, never know too much to learn something new.” – Og Mandino
A – Warm Up
B – Conditioning Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – DB Speed Punch
3 – Gallows Pikes or Sliding Pikes
4 – KB Swings
5 – Band Resisted 1 Step Sprinters Start
C – Finish: 10/3 Core Stability – Wide Out Hold, Table Top Thoracic Stretch Hold, Bird Dog Hold, SL Hip Extension Hold (L & R)
“Take the attitude of a student, never be too big to ask questions, never know too much to learn something new.” – Og Mandino
A – Warm Up
B – Conditioning Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – DB Speed Punch
3 – Gallows Pikes or Sliding Pikes
4 – KB Swings
5 – Band Resisted 1 Step Sprinters Start
C – Finish: 10/3 Core Stability – Wide Out Hold, Table Top Thoracic Stretch Hold, Bird Dog Hold, SL Hip Extension Hold (L & R)
Thursday February 26, 2015
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Reverse Lunge & 1 Arm Band Row
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop w/ Lateral Reach
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Reverse Lunge & 1 Arm Band Row
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop w/ Lateral Reach
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place
Friday February 27, 2015
“Sometimes you’re the windshield; sometimes you’re the bug.” – Mark Knopfler
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 – Rear Leg Elevated KB Loaded Split Squat
2 – Mountain Climb to Burpee
Superset Station#2:
1 – Band Pull Through
2 – Bag Work
Superset Station#3:
1 – Push Up to Scap Push Up
2 – Prowler Push & Pull
C – Finish: 15/15 Tunnel Hop, DB Sprint Arms, Bear Crawl, S-2-S Stability Swing
“Sometimes you’re the windshield; sometimes you’re the bug.” – Mark Knopfler
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 – Rear Leg Elevated KB Loaded Split Squat
2 – Mountain Climb to Burpee
Superset Station#2:
1 – Band Pull Through
2 – Bag Work
Superset Station#3:
1 – Push Up to Scap Push Up
2 – Prowler Push & Pull
C – Finish: 15/15 Tunnel Hop, DB Sprint Arms, Bear Crawl, S-2-S Stability Swing
Saturday February 28, 2015
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30/15 X 6 followed by 90 secs rest. Perform 5 rounds.
1 – Band Resisted Get Up – R
2 – Band Resisted Get Up – L
3 – Slide Mountain Climb
4 – Tall Kneeling MB Halos
5 – Cossack Squat w/MB O/H & Reach
6 – Scap Push Ups
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30/15 X 6 followed by 90 secs rest. Perform 5 rounds.
1 – Band Resisted Get Up – R
2 – Band Resisted Get Up – L
3 – Slide Mountain Climb
4 – Tall Kneeling MB Halos
5 – Cossack Squat w/MB O/H & Reach
6 – Scap Push Ups
