Monday May 25, 2015
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Warm Up
B – Isometric Hold Training
10 secs work, 5 secs rest X 6 rounds per exercise. Perform each exercise twice. 5 exercise circuit.
1 – SL Push Up Hold
2 – Gallows 1 Arm Row Hold
3 – DB Goblet Squat Hold
4 – SL Hip Thrust Hold – L
5 – SL Hip Thrust Hold – R
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Lunge Stance S-2-S Swing
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Warm Up
B – Isometric Hold Training
10 secs work, 5 secs rest X 6 rounds per exercise. Perform each exercise twice. 5 exercise circuit.
1 – SL Push Up Hold
2 – Gallows 1 Arm Row Hold
3 – DB Goblet Squat Hold
4 – SL Hip Thrust Hold – L
5 – SL Hip Thrust Hold – R
C – Finish: 15/15 Mountain Climb, Squat Jumps, Bear Crawl, Lunge Stance S-2-S Swing
Tuesday May 26,
2015
“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” – Dr. Seuss
A – Warm-up and Hip Mobility
B – 30/30 X 4 Training
1 – DB Push Up Position Row
2 – Bulgarian Squat w/Forward Lean
3 – Ab Slides
4 – SL Hinge w/MB
5 – Bottoms Up KB Carry
C – Finish: 20/10 Bag Work, Reverse Bear Crawl
“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.” – Dr. Seuss
A – Warm-up and Hip Mobility
B – 30/30 X 4 Training
1 – DB Push Up Position Row
2 – Bulgarian Squat w/Forward Lean
3 – Ab Slides
4 – SL Hinge w/MB
5 – Bottoms Up KB Carry
C – Finish: 20/10 Bag Work, Reverse Bear Crawl
Wednesday May 27, 2015
“Don’t wish it was easier; wish you were better. Don’t wish for less problems; wish for more skills. Don’t wish for less challenges; wish for more wisdom.” – Jim Rohn
A – Warm Up
B – Conditioning Wednesday
20/40 Protocol, 5 exercise circuit X 4 Rounds
1 – Beat The Drums w/Squat Pulse
2 – Band Resisted Sprints
3 – Jumping MB Slam
4 – Feet Elevated Mountain Climb
5 – DB S-2-S Swing
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R,
RKC Plank Hold, Prone Cobra Hold, Long Stance Hip Extension Hold
“Don’t wish it was easier; wish you were better. Don’t wish for less problems; wish for more skills. Don’t wish for less challenges; wish for more wisdom.” – Jim Rohn
A – Warm Up
B – Conditioning Wednesday
20/40 Protocol, 5 exercise circuit X 4 Rounds
1 – Beat The Drums w/Squat Pulse
2 – Band Resisted Sprints
3 – Jumping MB Slam
4 – Feet Elevated Mountain Climb
5 – DB S-2-S Swing
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R,
RKC Plank Hold, Prone Cobra Hold, Long Stance Hip Extension Hold
Thursday May 28, 2015
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller
A – Warm Up
B – Bodybuilding Boot-Camp Training
30/30 X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Waiters Hold Split Squats
2 – Push Up to Scap Push Up
3A – KB Sumo Deadlift
3B – KB Swing
4 – 1/2 Kneeling Band Press
C – Finish: 15/15 DB Speed Punch, Hands Over The Line, Tunnel Hop, Bootstrappers
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller
A – Warm Up
B – Bodybuilding Boot-Camp Training
30/30 X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Waiters Hold Split Squats
2 – Push Up to Scap Push Up
3A – KB Sumo Deadlift
3B – KB Swing
4 – 1/2 Kneeling Band Press
C – Finish: 15/15 DB Speed Punch, Hands Over The Line, Tunnel Hop, Bootstrappers
Friday May 29,
2015
“This one step – choosing a goal and sticking to it – changes everything.” – Scott Reed
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Twisting Pike Combo
B – Squat & 1 Arm Band Row
C – KB Swing & Step
D1 – DS Band Resisted Reverse Bear Crawl
D2 – DS Band Resisted Squats
C – Finish: 8/12 Squat Jumps & RKC Plank Holds
“This one step – choosing a goal and sticking to it – changes everything.” – Scott Reed
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Push-up & Twisting Pike Combo
B – Squat & 1 Arm Band Row
C – KB Swing & Step
D1 – DS Band Resisted Reverse Bear Crawl
D2 – DS Band Resisted Squats
C – Finish: 8/12 Squat Jumps & RKC Plank Holds
Saturday May 30,
2015
“Learn to hide your need and show your skill.” – Jim Rohn
NO TRAINING SESSIONS TODAY
“Learn to hide your need and show your skill.” – Jim Rohn
NO TRAINING SESSIONS TODAY
