Monday April 13, 2015
“The longer you stay in one place, the greater your chance of disillusionment.” – Art Spander
A – Warm Up
B – Tuesday Triumphs…
5/5 X 6. 5 secs work, 5 secs rest X 6 “rounds”, 4 exercise circuit. 3 X per exercise.
1 – Push Up
2 – Goblet Squat
3 – Gallows Rows
4 – Slide Ham Curls
C – Finish: 15/15 DB Speed Punch, Mountain Climb, Squat Jumps, Beast Crawl
“The longer you stay in one place, the greater your chance of disillusionment.” – Art Spander
A – Warm Up
B – Tuesday Triumphs…
5/5 X 6. 5 secs work, 5 secs rest X 6 “rounds”, 4 exercise circuit. 3 X per exercise.
1 – Push Up
2 – Goblet Squat
3 – Gallows Rows
4 – Slide Ham Curls
C – Finish: 15/15 DB Speed Punch, Mountain Climb, Squat Jumps, Beast Crawl
Tuesday April 14, 2015
“It is never too late to be what you might have been.” – George Eliot
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 – SL Hip Thrust
2 – Body Saw/Reaching Plank Combo (15 sec intervals)
Superset Station#2:
1 – Walking DB Inch Worms
2 – Band Skaters Hop
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, DB Sprint Arms, Hands Over The Line
“It is never too late to be what you might have been.” – George Eliot
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 – SL Hip Thrust
2 – Body Saw/Reaching Plank Combo (15 sec intervals)
Superset Station#2:
1 – Walking DB Inch Worms
2 – Band Skaters Hop
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, DB Sprint Arms, Hands Over The Line
Wednesday April 15, 2015
“He who cannot forgive others destroys a bridge over which he himself must pass.” – George Herbert
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 X 4 Rounds
1 – Prowler Sprints
2 – Laterally Loaded Band Resisted “Sprinting”
3 – MB Squat Jumps Matrix
4 – DB Burpee
5 – Heavy Bag Slams
C – Finish: 10/3 Core Stability Work – Dead Bug Hold L&R, Glute Medius Activation Hold L&R, Bird Dog Hold
“He who cannot forgive others destroys a bridge over which he himself must pass.” – George Herbert
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 X 4 Rounds
1 – Prowler Sprints
2 – Laterally Loaded Band Resisted “Sprinting”
3 – MB Squat Jumps Matrix
4 – DB Burpee
5 – Heavy Bag Slams
C – Finish: 10/3 Core Stability Work – Dead Bug Hold L&R, Glute Medius Activation Hold L&R, Bird Dog Hold
Thursday April 16, 2015
“In order to be effective truth must penetrate like an arrow… and that is likely to hurt.” – Wei Wu Wei
A – Dynamic Warm-up & Hip Mobility
B – Bodybuilding Bootcamp
30/30 X 6, 30 secs rest. Perform 2 cycles.
1 – Gallows Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Extension w/Band
C – Finish: 20/10 Tunnel Hop, Sloth Crawl, Skaters Hop, DB Sprint Arms
“In order to be effective truth must penetrate like an arrow… and that is likely to hurt.” – Wei Wu Wei
A – Dynamic Warm-up & Hip Mobility
B – Bodybuilding Bootcamp
30/30 X 6, 30 secs rest. Perform 2 cycles.
1 – Gallows Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Extension w/Band
C – Finish: 20/10 Tunnel Hop, Sloth Crawl, Skaters Hop, DB Sprint Arms
Friday April 17, 2015
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent–Gyorgi
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Loaded Slide Lunge & Press per leg then 5 Plank Rows per side & 10 Ab Slides
C – Finish: 15/15 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Tunnel Jumping Jacks
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent–Gyorgi
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Loaded Slide Lunge & Press per leg then 5 Plank Rows per side & 10 Ab Slides
C – Finish: 15/15 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Tunnel Jumping Jacks
