Monday March 23, 2015
“The pain you feel today is the strength you’ll feel tomorrow.” – Unknown
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Push Up/Body Saw
3 – DB Squat & Press
4 – Band Resisted Hinge/Hold
C – Finish: 15/15 Jump Squats, Beast Crawl, Skaters Hop, Hands Over The Line
“The pain you feel today is the strength you’ll feel tomorrow.” – Unknown
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Push Up/Body Saw
3 – DB Squat & Press
4 – Band Resisted Hinge/Hold
C – Finish: 15/15 Jump Squats, Beast Crawl, Skaters Hop, Hands Over The Line
Tuesday March 24, 2015
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge – L & R, Cossack Squat
3 – Band Resisted Glute Activation, Hip Thrust, Hip Thrust w/Feet Together
4 – KB Goblet Squat, Sumo Squat, Swing
5 – Pike, Ab Slide, Plank Hold
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hops
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge – L & R, Cossack Squat
3 – Band Resisted Glute Activation, Hip Thrust, Hip Thrust w/Feet Together
4 – KB Goblet Squat, Sumo Squat, Swing
5 – Pike, Ab Slide, Plank Hold
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hops
Wednesday March 25, 2015
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – DB Loaded Offset Squat w/Step Up
A2 – Heel Elevated SL Hip Extension Hold
B1 – Band Lateral Shuffle
B2 – Lateral Band Resisted Squat Hold
C1 – Prowler Push & Pull
C2 – Prowler Layout Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – DB Loaded Offset Squat w/Step Up
A2 – Heel Elevated SL Hip Extension Hold
B1 – Band Lateral Shuffle
B2 – Lateral Band Resisted Squat Hold
C1 – Prowler Push & Pull
C2 – Prowler Layout Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold
Thursday March 26, 2015
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm Up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – Side-2-Side Gallows Row
2 – Rear Foot Elevated Squat & MB Lateral Reach
3 – DB O/H Get Up Start
4 – Alternating Foot Touches From Ball
5 – SL Hinge w/Anterior Reach
C – Finish: 15/15 DB Sprint Arms, Reverse Bear Crawl, MB Shakes, Mountain Jumps
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm Up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – Side-2-Side Gallows Row
2 – Rear Foot Elevated Squat & MB Lateral Reach
3 – DB O/H Get Up Start
4 – Alternating Foot Touches From Ball
5 – SL Hinge w/Anterior Reach
C – Finish: 15/15 DB Sprint Arms, Reverse Bear Crawl, MB Shakes, Mountain Jumps
Friday March 27, 2015
“What screws us up most in life is the picture in our head of how it’s supposed to be.” – Unknown
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
1 – DB One Arm Floor Press
2A – Band Pull Through (15, 30, 45, 60)
2B – Band Hinge (60, 45, 30, 15)
3 – Gallows Row
C – Finish: 20/10 Squat Jump, Squat, Squat Hold
“What screws us up most in life is the picture in our head of how it’s supposed to be.” – Unknown
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
1 – DB One Arm Floor Press
2A – Band Pull Through (15, 30, 45, 60)
2B – Band Hinge (60, 45, 30, 15)
3 – Gallows Row
C – Finish: 20/10 Squat Jump, Squat, Squat Hold
Saturday March 28, 2015
“I wish to have no connection to a ship which does not sail fast; for I intend to go into harm’s way.” – John Paul Jones
A – Warm Up
B – Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
“I wish to have no connection to a ship which does not sail fast; for I intend to go into harm’s way.” – John Paul Jones
A – Warm Up
B – Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30
