Monday May 11, 2015
“In the long run men hit only what they aim at.” – Henry David Thoreau
A – Foam Roll & Dynamic Warm Up
B – Monday’s Madness In A Bodybuilding Bootcamp…
30 secs works, 30 secs rest X 4 rounds at the same station, then 60 transition to the next station.
1 – Bulgarian Squat w/MB Overhead
2 – Gallows Row w/4 Second Pause
3 – Staggered Grip Push Up
4 – Band Pull Through
C – Finish: 15/15 Jump Squat, Bear Crawl, Skaters Hop, Hands Over The Line
“In the long run men hit only what they aim at.” – Henry David Thoreau
A – Foam Roll & Dynamic Warm Up
B – Monday’s Madness In A Bodybuilding Bootcamp…
30 secs works, 30 secs rest X 4 rounds at the same station, then 60 transition to the next station.
1 – Bulgarian Squat w/MB Overhead
2 – Gallows Row w/4 Second Pause
3 – Staggered Grip Push Up
4 – Band Pull Through
C – Finish: 15/15 Jump Squat, Bear Crawl, Skaters Hop, Hands Over The Line
Tuesday May 12, 2015
“A goal is a planned event.” – Hayrum W. Smith
A – Foam Roll & Dynamic Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & 1 Arm Row
2 – Broad Jump MB Slams
3 – Push Up Position DB Row
4 – Alligator Crawl Push Ups
5 – SL Hinge & Rotational Reach
6 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb
“A goal is a planned event.” – Hayrum W. Smith
A – Foam Roll & Dynamic Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & 1 Arm Row
2 – Broad Jump MB Slams
3 – Push Up Position DB Row
4 – Alligator Crawl Push Ups
5 – SL Hinge & Rotational Reach
6 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb
Wednesday May 13, 2015
“When a man does not know what harbor he is making for, no wind is the right wind.” – Lucius Anneus Seneca
A – Warm Up
B – 20/40 Conditioning Wednesday
Perform 20 secs of work, followed by 40 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Jumps
3 – Reverse Lunge & MB Slam
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability – Clam Shell Hold w/ABduction L&R, Concave Hold, Bird Dog Hold L&R
“When a man does not know what harbor he is making for, no wind is the right wind.” – Lucius Anneus Seneca
A – Warm Up
B – 20/40 Conditioning Wednesday
Perform 20 secs of work, followed by 40 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Jumps
3 – Reverse Lunge & MB Slam
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability – Clam Shell Hold w/ABduction L&R, Concave Hold, Bird Dog Hold L&R
Thursday May 14, 2015
“You can't hit a target you cannot see, and you cannot see a target you do not have.” – Zig Ziglar
A – Foam Roll & Dynamic Warm-up
B – 30/30 Training
1 – 1 Arm DB Slide Lunge & Press
2 – SL Push Up w/4 Second Pause
3 – Band Hinge & 1 Arm Row
4 – Pikes
5 – Suitcase Carry
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Tunnel Hop w/Hands O/H, Twisting Mountain Jump
“You can't hit a target you cannot see, and you cannot see a target you do not have.” – Zig Ziglar
A – Foam Roll & Dynamic Warm-up
B – 30/30 Training
1 – 1 Arm DB Slide Lunge & Press
2 – SL Push Up w/4 Second Pause
3 – Band Hinge & 1 Arm Row
4 – Pikes
5 – Suitcase Carry
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Tunnel Hop w/Hands O/H, Twisting Mountain Jump
Friday May 15, 2015
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Siff Lunge
2 – RKC Plank to Scap Push Up
3 – 1 Leg Dead-lift w/Reach
4 – 2 Stage Push Up Progression (Hold to Active)
5 – Skaters Hop w/Elbow to Knee Touch
6 – Side Plank Reach & Rotate
7 – Squat Hold w/Arm Circles
8 – Run in Place
C – Finish: Are you SURE you want to do today’s finish?
Perform each exercise quickly! 20 Squats, 20 Reverse Lunges per leg, 20 Alternating Split Squat Jumps, 10 Squat Jumps (Jump as high as possible)
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Siff Lunge
2 – RKC Plank to Scap Push Up
3 – 1 Leg Dead-lift w/Reach
4 – 2 Stage Push Up Progression (Hold to Active)
5 – Skaters Hop w/Elbow to Knee Touch
6 – Side Plank Reach & Rotate
7 – Squat Hold w/Arm Circles
8 – Run in Place
C – Finish: Are you SURE you want to do today’s finish?
Perform each exercise quickly! 20 Squats, 20 Reverse Lunges per leg, 20 Alternating Split Squat Jumps, 10 Squat Jumps (Jump as high as possible)
Saturday May 16, 2015
“A man’s health can be
judged by which he takes two at a time – pills or stairs.” – Joan Welsh
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 – Bulgarian Squat W/MB Reach & Forward Lean - R
2 – Bulgarian Squat W/MB Reach & Forward Lean - L
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 – Bulgarian Squat W/MB Reach & Forward Lean - R
2 – Bulgarian Squat W/MB Reach & Forward Lean - L
3 – Wide Stance Band Anti-Rotation Chop - R
4 – Wide Stance Band Anti-Rotation Chop - L
5 – KB Goblet Position Hinge
6 – Scap Push Up
4 – Wide Stance Band Anti-Rotation Chop - L
5 – KB Goblet Position Hinge
6 – Scap Push Up
