Monday May 18,
2015
“Attention to health is life's greatest hindrance.” – Plato
A – Foam Roll & Warm Up
B – Monday Strength Training Protocol
40/20 X 5.
40 secs work, 20 secs rest, 4 exercise circuit X 5 rounds.
1 – Gallows Row
2 – Body Saw to Push Up
3 – Band Resisted Pull Through
4 – DB 3/1 Ratio Squat & Press
C – Finish: 15/15 Bear Crawl, Skaters Hop, Mountain Climb, Squat Jump
“Attention to health is life's greatest hindrance.” – Plato
A – Foam Roll & Warm Up
B – Monday Strength Training Protocol
40/20 X 5.
40 secs work, 20 secs rest, 4 exercise circuit X 5 rounds.
1 – Gallows Row
2 – Body Saw to Push Up
3 – Band Resisted Pull Through
4 – DB 3/1 Ratio Squat & Press
C – Finish: 15/15 Bear Crawl, Skaters Hop, Mountain Climb, Squat Jump
Tuesday May 19,
2015
“To understand others, we must first understand ourselves. I have no idea why I’m telling you this.” – Blair Warren
A) Foam Roll, Dynamic Warm Up & Hip Mobility
B) The Wrecking Ball...
15/15 X 8 "rounds"
1 – Split Squat & 1 Arm Band Row Combo
2 – Jumping MB Slam
3 – Stage 1 of the Turkish Get Up (Lying to Hinge Hips)
4A – Slide Ham Curl
4B – Ab Slide
C – Finish: 8/12 Tunnel Hops & Reverse Bear Crawl
“To understand others, we must first understand ourselves. I have no idea why I’m telling you this.” – Blair Warren
A) Foam Roll, Dynamic Warm Up & Hip Mobility
B) The Wrecking Ball...
15/15 X 8 "rounds"
1 – Split Squat & 1 Arm Band Row Combo
2 – Jumping MB Slam
3 – Stage 1 of the Turkish Get Up (Lying to Hinge Hips)
4A – Slide Ham Curl
4B – Ab Slide
C – Finish: 8/12 Tunnel Hops & Reverse Bear Crawl
Wednesday May 20, 2015
“It is possible to store the mind with a million facts and still be entirely uneducated.” – Alec Bourne
A – Foam Roll & Dynamic Warm Up
B – 40/20 Conditioning Wednesday
Perform 40 secs of work, followed by 20 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – MB High Toss
4 – Bulgarian SL Squat Hops
5 – Parralets Push Up to L-Sit
C – Finish: 10/3 Core Stability – Dead Bug Hold w/DB L&R, Side Plank Hold L&R, Superman
“It is possible to store the mind with a million facts and still be entirely uneducated.” – Alec Bourne
A – Foam Roll & Dynamic Warm Up
B – 40/20 Conditioning Wednesday
Perform 40 secs of work, followed by 20 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – MB High Toss
4 – Bulgarian SL Squat Hops
5 – Parralets Push Up to L-Sit
C – Finish: 10/3 Core Stability – Dead Bug Hold w/DB L&R, Side Plank Hold L&R, Superman
Thursday May 21, 2015
“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar
A – Foam Roll, Warm-up & Hip Mobility
B – Uhhh...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Slide Lunge & 1 Arm DB Press
2 – Yoga Push Up
3 – Gallows Transverse Grip Row
4 – KB Squat & High Pull
5 – Heavy Bag Carry
C – Finish: 15/15 Power Skip Thirds, Mountain Jumps, Low Squat Hold w/Pulse, Bootstrapper’s
“You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.” – Zig Ziglar
A – Foam Roll, Warm-up & Hip Mobility
B – Uhhh...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Reverse Slide Lunge & 1 Arm DB Press
2 – Yoga Push Up
3 – Gallows Transverse Grip Row
4 – KB Squat & High Pull
5 – Heavy Bag Carry
C – Finish: 15/15 Power Skip Thirds, Mountain Jumps, Low Squat Hold w/Pulse, Bootstrapper’s
Friday May 22, 2015
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded ½ Kneel to Stand
2 – KB Goblet Split Squat w/4 Pulse Bottom Phase
3 – Band Resisted Broad Jump
4 – MB Toss & Chase
5 – Spiderman Push Up
C – Finish: 15/15 DB Speed Punch, Lateral Bear Crawl, Sprint Arms, SL Mountain Climb
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded ½ Kneel to Stand
2 – KB Goblet Split Squat w/4 Pulse Bottom Phase
3 – Band Resisted Broad Jump
4 – MB Toss & Chase
5 – Spiderman Push Up
C – Finish: 15/15 DB Speed Punch, Lateral Bear Crawl, Sprint Arms, SL Mountain Climb
Saturday May 23, 2015
“What is to give light must endure burning.” – Victor Frankl, Auschwitz survivor and author of the must-read classic, Man's Search for Meaning (click for FREE pdf download)
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 – Pikes
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – DB Arm Circles
5 – Band Pull Apart On Foam Roll
6 – Band Resisted Curtsy Lunge
“What is to give light must endure burning.” – Victor Frankl, Auschwitz survivor and author of the must-read classic, Man's Search for Meaning (click for FREE pdf download)
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 – Pikes
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – DB Arm Circles
5 – Band Pull Apart On Foam Roll
6 – Band Resisted Curtsy Lunge
