Monday March 16, 2015
“The little things? The little moments? They aren't little.” – John Zabat-Zinn
A – Warm Up
B – Beautiful. Just beautiful…
30/30 X 4, 5 Exercise Circuit.
1 – KB Cossack Squats
2 – Gallows Rows
3 – Band Pull Through
4 – Push Up w/4 sec Pause
5 – Farmers Walk
C – Finish: 15/15 Bear Crawl, Jump Squat, Mountain Climb, Skaters Hop
“The little things? The little moments? They aren't little.” – John Zabat-Zinn
A – Warm Up
B – Beautiful. Just beautiful…
30/30 X 4, 5 Exercise Circuit.
1 – KB Cossack Squats
2 – Gallows Rows
3 – Band Pull Through
4 – Push Up w/4 sec Pause
5 – Farmers Walk
C – Finish: 15/15 Bear Crawl, Jump Squat, Mountain Climb, Skaters Hop
Tuesday March 17, 2015
“Why should you never iron a 4-leaf clover? You don't want to press your luck.” – Daryl Stout
A – Warm Up
B – Continuous 20 Minute Circuit
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Atomic Plank
3 – DB or KB SL Dead Lift (5 R, 5 L)
4 – Slide Lunge & 1 Suitcase Hold
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, S-2-S Stability Swing
“Why should you never iron a 4-leaf clover? You don't want to press your luck.” – Daryl Stout
A – Warm Up
B – Continuous 20 Minute Circuit
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Atomic Plank
3 – DB or KB SL Dead Lift (5 R, 5 L)
4 – Slide Lunge & 1 Suitcase Hold
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, S-2-S Stability Swing
Wednesday March 18, 2015
“Attention to health is life's greatest hindrance.” – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
20 secs works, 40 secs rest, 5 exercise circuit X 4 “rounds”…
1 – Sled Bear Crawls
2 – Gallows Mountain Climbs
3 – Band Resisted Skaters Hop
4 – DB Speed Punch
5 – Bench SL Step Hops
C – Finish: 10/3 Core Stability – Dead Bug Hold (L&R), SL Hip Ext Hold (L&R), Prone Cobra Hold
“Attention to health is life's greatest hindrance.” – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
20 secs works, 40 secs rest, 5 exercise circuit X 4 “rounds”…
1 – Sled Bear Crawls
2 – Gallows Mountain Climbs
3 – Band Resisted Skaters Hop
4 – DB Speed Punch
5 – Bench SL Step Hops
C – Finish: 10/3 Core Stability – Dead Bug Hold (L&R), SL Hip Ext Hold (L&R), Prone Cobra Hold
Thursday March 19, 2015
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – DB Loaded 1/2 Kneel to Stand – R
2 – DB Loaded 1/2 Kneel to Stand – L
3 – SL Push Up
4 – Body Saw
5 – SL Band Bent Knee Hip Extension – R
6 – SL Band Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Broad Jump
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – DB Loaded 1/2 Kneel to Stand – R
2 – DB Loaded 1/2 Kneel to Stand – L
3 – SL Push Up
4 – Body Saw
5 – SL Band Bent Knee Hip Extension – R
6 – SL Band Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Broad Jump
Friday March 20, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Reverse Siff Lunge
2 – Plank to Scap Push Up
3 – SL Hinge w/Rotation
4 – 2 Stage Push Up Hold
5 – Side Plank Reach & Rotate
6 – Skaters Hop
7 – Squat Hold
8 – Run in place
C – Finish: 8/12 Sprints
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Reverse Siff Lunge
2 – Plank to Scap Push Up
3 – SL Hinge w/Rotation
4 – 2 Stage Push Up Hold
5 – Side Plank Reach & Rotate
6 – Skaters Hop
7 – Squat Hold
8 – Run in place
C – Finish: 8/12 Sprints
Saturday
March 21, 2015
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Row
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Wall Braced Dead Bug
5 – 1/2 Kneeling Alternating DB Press
6 – Band Resisted Glute Activated Lateral Step
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Row
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Wall Braced Dead Bug
5 – 1/2 Kneeling Alternating DB Press
6 – Band Resisted Glute Activated Lateral Step
