Monday May 4, 2015
“Let your soul stand cool and composed before a million universes.” – Walt Whitman
A – Foam Roll & Warm Up
B – Monday Mayhem
30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest and transition to the next station. 4 total stations.
1 – Push Up w/4 Sec Pause
2 – Gallows Row w/4 Sec Pause
3 – Suitcase Carry
4 – Band Resisted Hip Thrust
C – Finish: 15/15 Squat Jumps, Mountain Climb, DB Speed Punch, Lateral Bear Crawl
“Let your soul stand cool and composed before a million universes.” – Walt Whitman
A – Foam Roll & Warm Up
B – Monday Mayhem
30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest and transition to the next station. 4 total stations.
1 – Push Up w/4 Sec Pause
2 – Gallows Row w/4 Sec Pause
3 – Suitcase Carry
4 – Band Resisted Hip Thrust
C – Finish: 15/15 Squat Jumps, Mountain Climb, DB Speed Punch, Lateral Bear Crawl
Tuesday May 5, 2015
“Is a hippopotamus a hippopotamus, or just a really cool Opotamus?” – Mitch Hedberg
A – Foam Roll & Warm Up
B – Tuesday’s Tabata Trials
15/15 X 8 "rounds"
1 – Split Squat & Band Press Combo
2A – Jumping MB Slam
2B – Jumping MB High Toss
3A – 1 Arm DB Row from Lunge Stance
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Tunnel Hops & Horizontal Jump Jacks
“Is a hippopotamus a hippopotamus, or just a really cool Opotamus?” – Mitch Hedberg
A – Foam Roll & Warm Up
B – Tuesday’s Tabata Trials
15/15 X 8 "rounds"
1 – Split Squat & Band Press Combo
2A – Jumping MB Slam
2B – Jumping MB High Toss
3A – 1 Arm DB Row from Lunge Stance
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Tunnel Hops & Horizontal Jump Jacks
Wednesday May 6, 2015
“Beware the barrenness of a busy life.” – Socrates
A – Foam Roll & Warm Up
B – 30/30 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats or Jump Squats
4 – Alternating Speedy Slide Ham Curls
5 – Burpee w/6 Pikes Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold
“Beware the barrenness of a busy life.” – Socrates
A – Foam Roll & Warm Up
B – 30/30 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats or Jump Squats
4 – Alternating Speedy Slide Ham Curls
5 – Burpee w/6 Pikes Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold
Thursday May 7, 2015
“The secret of getting ahead in life is getting started.” – Mark Twain
A – Dynamic Band Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Spiderman Push Up w/4 Second Pause
3 – Band Pull Through
4 – Gallows Row
5 – ½ Kneeling MB Chop
C – Finish: 20/10 Nordic DB Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump
“The secret of getting ahead in life is getting started.” – Mark Twain
A – Dynamic Band Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Spiderman Push Up w/4 Second Pause
3 – Band Pull Through
4 – Gallows Row
5 – ½ Kneeling MB Chop
C – Finish: 20/10 Nordic DB Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump
Friday May 8, 2015
“Great works are performed not by great strength but by perseverance.” – Samuel Johnson
A – Foam Roll & Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded Bent Press
2 – KB Goblet Squat w/4 Pulse Bottom Phase
3 – Band Resisted Skaters Hop & Reach
4 – Bulgarian Squat w/MB & Forward Lean
5 – Push Up w/ Shoulder Touch
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, DB Seal Jacks
“Great works are performed not by great strength but by perseverance.” – Samuel Johnson
A – Foam Roll & Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded Bent Press
2 – KB Goblet Squat w/4 Pulse Bottom Phase
3 – Band Resisted Skaters Hop & Reach
4 – Bulgarian Squat w/MB & Forward Lean
5 – Push Up w/ Shoulder Touch
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, DB Seal Jacks
Saturday May 9, 2015
“Bravery is being the only one who knows you’re afraid.” – Franklin P. Jones
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. Perform 5 rounds.
1 – Rolling Side Plank & Reach
2 – SL Resisted Hip Thrust – L
3 – SL Resisted Hip Thrust – R
4 – Body Saw
5 – KB SL Hinge
6 – Scap Push Up
“Bravery is being the only one who knows you’re afraid.” – Franklin P. Jones
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. Perform 5 rounds.
1 – Rolling Side Plank & Reach
2 – SL Resisted Hip Thrust – L
3 – SL Resisted Hip Thrust – R
4 – Body Saw
5 – KB SL Hinge
6 – Scap Push Up
