Monday March 9, 2015
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest X 4 rounds then 1 minute rest
1 – KB Goblet Squat
2 – Feet Elevated Ham Curl
3 – 1 1/2 Push Ups
4 – Band Resisted Hinge to Row
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest X 4 rounds then 1 minute rest
1 – KB Goblet Squat
2 – Feet Elevated Ham Curl
3 – 1 1/2 Push Ups
4 – Band Resisted Hinge to Row
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
Tuesday March 10, 2015
“The virtue of a man ought to be measured, not by his extraordinary exertions, but by his everyday conduct.” – Blaise Pascal
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Reverse Lunge & Active Palloff Press
2 – Ab Slides to Push Up
3 – SL Hip Hinge & 1 Arm DB Row
4 – Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work, Burpee, DB S-2-S Stability Swing, Mountain Jump
“The virtue of a man ought to be measured, not by his extraordinary exertions, but by his everyday conduct.” – Blaise Pascal
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Reverse Lunge & Active Palloff Press
2 – Ab Slides to Push Up
3 – SL Hip Hinge & 1 Arm DB Row
4 – Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work, Burpee, DB S-2-S Stability Swing, Mountain Jump
Wednesday March 11, 2015
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
A – Warm Up w/ Ankle & Hip Mobility
B – 30/15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
1 – DB Speed Punch
2 – Slide Mountain Climb
3 – Bag Work
4 – MB Resisted Skaters Hop
5 – Band Bear Crawl
6 – Prowler Sprints
C – Finish: 10/3 Core Stability Bird Dog (L & R), 3 Point Plank Hold From Push Up Position, Clam Shell Hold (L & R)
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
A – Warm Up w/ Ankle & Hip Mobility
B – 30/15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
1 – DB Speed Punch
2 – Slide Mountain Climb
3 – Bag Work
4 – MB Resisted Skaters Hop
5 – Band Bear Crawl
6 – Prowler Sprints
C – Finish: 10/3 Core Stability Bird Dog (L & R), 3 Point Plank Hold From Push Up Position, Clam Shell Hold (L & R)
Thursday March 12, 2015
“You cannot make yourself feel something you do not feel, but you can make yourself do right in spite of your feelings.” – Pearl Buck
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Push Up to T–Push Hold w/3 sec Pause
2 – KB Swing
3 – Gallows Row
4 – Band Resisted SL Hip Extension
5 – Pikes
C – Finish: 15/15 Reverse Spider Crawl, Sprint in Place, Push Up w/Pulse, Squat Jumps
“You cannot make yourself feel something you do not feel, but you can make yourself do right in spite of your feelings.” – Pearl Buck
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Push Up to T–Push Hold w/3 sec Pause
2 – KB Swing
3 – Gallows Row
4 – Band Resisted SL Hip Extension
5 – Pikes
C – Finish: 15/15 Reverse Spider Crawl, Sprint in Place, Push Up w/Pulse, Squat Jumps
Friday March 13, 2015
“Whatever you are, be a good one.” – Abraham Lincoln
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Prowler Complex (Push, Pull, Prisoner Squats)
2 – MB Complex (Lunge Stance Wood Chop – L, Jump Squat w/MB, Lunge Stance Wood Chop – R)
3 – Kettlebell Complex (SL Hinge - L, SL Hinge - R, Sumo Squat)
4 – Band Complex (Palloff Hold Squat - R, Palloff Hold Squat - L, Halos)
5 – Push Up Position Complex (Mountain Jump, Ankle Rocking Bodysaw, Scap Push Up)
C – Finish: 15/15 Sprint Arms, SL Long Plank Hold, Tunnel Hops, Band Batter's Swing
“Whatever you are, be a good one.” – Abraham Lincoln
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Prowler Complex (Push, Pull, Prisoner Squats)
2 – MB Complex (Lunge Stance Wood Chop – L, Jump Squat w/MB, Lunge Stance Wood Chop – R)
3 – Kettlebell Complex (SL Hinge - L, SL Hinge - R, Sumo Squat)
4 – Band Complex (Palloff Hold Squat - R, Palloff Hold Squat - L, Halos)
5 – Push Up Position Complex (Mountain Jump, Ankle Rocking Bodysaw, Scap Push Up)
C – Finish: 15/15 Sprint Arms, SL Long Plank Hold, Tunnel Hops, Band Batter's Swing
Saturday March 14, 2015
“To live is the rarest thing in the world. Most people just exist, that is all.” – Oscar Wilde
A – Warm Up
B – Isometric Hold Complex
10 secs work, 5 secs rest X 6 then 30 secs transition. 2 cycles per station.
1 – SL Hip Thrust Hold – L
2 – SL Hip Thrust Hold – R
3 – 1/2 Kneeling Band Shoulder Pull Apart
4 – Dead Bug Hold – L
5 – Dead Bug Hold – R
C – Finish: It's a surprise…
“To live is the rarest thing in the world. Most people just exist, that is all.” – Oscar Wilde
A – Warm Up
B – Isometric Hold Complex
10 secs work, 5 secs rest X 6 then 30 secs transition. 2 cycles per station.
1 – SL Hip Thrust Hold – L
2 – SL Hip Thrust Hold – R
3 – 1/2 Kneeling Band Shoulder Pull Apart
4 – Dead Bug Hold – L
5 – Dead Bug Hold – R
C – Finish: It's a surprise…
