Monday June 1, 2015
“Man...can understand a lion, because a lion is life in its simplest form, beautiful, menacing, dangerous, and attractive to his ego. A lion has always been the symbol of challenge, the prototype of personal hazard. You get the lion, or the lion gets you.” – Robert Ruark , Use Enough Gun
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – Band Pull Through
3 – DB Squat & Press
4 – KB Suitcase Carry
5 – Push Up
C – Finish: 15/15 Jump Rope, Mountain Climb
“Man...can understand a lion, because a lion is life in its simplest form, beautiful, menacing, dangerous, and attractive to his ego. A lion has always been the symbol of challenge, the prototype of personal hazard. You get the lion, or the lion gets you.” – Robert Ruark , Use Enough Gun
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – Band Pull Through
3 – DB Squat & Press
4 – KB Suitcase Carry
5 – Push Up
C – Finish: 15/15 Jump Rope, Mountain Climb
Tuesday June 2, 2015
“Everything that irritates us about others can lead us to an understanding of ourselves.” – Carl Jung
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – SL Band Row – R
2 – SL Band Row – L
3 – Push Up to Scap Push Up
4 – KB Goblet Squat
5 – Slide Ham Curl
6 – Gallows Abs Rollout
C – Finish: 20/10 Sloth Crawl, Jump Squats, Horizontal Squat, Sprint Arms
“Everything that irritates us about others can lead us to an understanding of ourselves.” – Carl Jung
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – SL Band Row – R
2 – SL Band Row – L
3 – Push Up to Scap Push Up
4 – KB Goblet Squat
5 – Slide Ham Curl
6 – Gallows Abs Rollout
C – Finish: 20/10 Sloth Crawl, Jump Squats, Horizontal Squat, Sprint Arms
Wednesday June 3, 2015
“You can have anything you want if you are willing to give up the belief that you can't have it.” – Robert Anthony
A – Warm Up
B – 30/30 Conditioning Circuits…
30 secs work, 30 secs rest & transition X 5 exercises and 4 rounds
1 – Prowler Sprint
2 – Band Resisted Speed Punch
3 – Bulgarian Squat Hops
4 – MB O/H Rotational Slams
5 – Gallows Tip-Toe Drop Rows
C – Finish: 10/3 Core Stability: Long Plank Hold, Side Lying Glute Hold L&R, Bird Dog Hold L&R
“You can have anything you want if you are willing to give up the belief that you can't have it.” – Robert Anthony
A – Warm Up
B – 30/30 Conditioning Circuits…
30 secs work, 30 secs rest & transition X 5 exercises and 4 rounds
1 – Prowler Sprint
2 – Band Resisted Speed Punch
3 – Bulgarian Squat Hops
4 – MB O/H Rotational Slams
5 – Gallows Tip-Toe Drop Rows
C – Finish: 10/3 Core Stability: Long Plank Hold, Side Lying Glute Hold L&R, Bird Dog Hold L&R
Thursday June 4, 2015
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” – Pete Reiser
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – Gallows Row
4 – Pikes
5 – SL Hinge w/MB & Rotation
C – Finish: 15/15 Bag Work, Burpee, Squat Jump, Mountain Jump
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” – Pete Reiser
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – Gallows Row
4 – Pikes
5 – SL Hinge w/MB & Rotation
C – Finish: 15/15 Bag Work, Burpee, Squat Jump, Mountain Jump
Friday June 5, 2015
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.” – Tim Hansel
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Skaters Hop X 10
4 – Reverse Slide Lunge X 10
C – Finish: 15/15 Tunnel Hop, DB Speed Punch, Bear Crawl, ½ Kneeling DB S-2-S Swing
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.” – Tim Hansel
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Skaters Hop X 10
4 – Reverse Slide Lunge X 10
C – Finish: 15/15 Tunnel Hop, DB Speed Punch, Bear Crawl, ½ Kneeling DB S-2-S Swing
Saturday June 6, 2015
“There seems to be some perverse human characteristic that likes to make easy things difficult.” – Warren Buffett
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 – Side Plank Reach & Rotate
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – KB Goblet Plia Lunge
6 – Scap Push Up
“There seems to be some perverse human characteristic that likes to make easy things difficult.” – Warren Buffett
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 – Side Plank Reach & Rotate
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Body Saw
5 – KB Goblet Plia Lunge
6 – Scap Push Up
