Monday June 8, 2014
“Nothing in war terrified me as much as walking up to my first elephant, and I was reasonably terrified during the war.” – Robert Ruark , "In True"
A – Warm Up
B – Monday Madness and Strength Gains…
40/20 X 4
1 – Gallows Row
2 – Push Up
3 – Slide Ham Curl
4 – Goblet Squat w/KB
5 – Farmers Walk
C – Finish: 15/15 Frog Hip Extension, Reverse Bear Crawl, Skaters Hop, Mountain Climb
“Nothing in war terrified me as much as walking up to my first elephant, and I was reasonably terrified during the war.” – Robert Ruark , "In True"
A – Warm Up
B – Monday Madness and Strength Gains…
40/20 X 4
1 – Gallows Row
2 – Push Up
3 – Slide Ham Curl
4 – Goblet Squat w/KB
5 – Farmers Walk
C – Finish: 15/15 Frog Hip Extension, Reverse Bear Crawl, Skaters Hop, Mountain Climb
Tuesday June 9, 2015
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Wide Stance Squat
3 – Wide Stance Squat Hold
4 – Mountain Climb
5 – Push Up
6 – Scap Push Up
C – Finish: 15/15 DB Speed Punch, Tunnel Hop, Boot Strappers, Lunge Stance S-2-S Swing
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Wide Stance Squat
3 – Wide Stance Squat Hold
4 – Mountain Climb
5 – Push Up
6 – Scap Push Up
C – Finish: 15/15 DB Speed Punch, Tunnel Hop, Boot Strappers, Lunge Stance S-2-S Swing
Wednesday June 10, 2015
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – KB Swing w/Step
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold w/DB L&R, Bird Dog Hold w/DB L&R, Side Plank Reach & Rotate w/DB
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – KB Swing w/Step
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold w/DB L&R, Bird Dog Hold w/DB L&R, Side Plank Reach & Rotate w/DB
Thursday June 11, 2015
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Slide Inch Worms
2 – Push Up & Step
3 – Sliding Reverse Lunge Band 1 Arm Reach & Row – L
4 – Sliding Reverse Lunge Band 1 Arm Reach & Row – R
5 – Frog Crunch
C – Finish: 8/12 Skaters Hop & Horizontal Squat
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Slide Inch Worms
2 – Push Up & Step
3 – Sliding Reverse Lunge Band 1 Arm Reach & Row – L
4 – Sliding Reverse Lunge Band 1 Arm Reach & Row – R
5 – Frog Crunch
C – Finish: 8/12 Skaters Hop & Horizontal Squat
Friday June 12,
2015
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – Band Pull Through w/3 Pulses
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – Walking w/Plate O/H
C – Finish: 15/15 Lateral Bear Crawl, Bag Work, Boot Strappers, Tunnel Hops
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – Band Pull Through w/3 Pulses
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – Walking w/Plate O/H
C – Finish: 15/15 Lateral Bear Crawl, Bag Work, Boot Strappers, Tunnel Hops
Saturday June 13, 2015
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Gallows Horizontal Jumping Jacks
3 – Frog Hip Extensions w/Band
4 – SL Band Resisted Donkey Kicks
C – Finish: Arm Circles!
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Gallows Horizontal Jumping Jacks
3 – Frog Hip Extensions w/Band
4 – SL Band Resisted Donkey Kicks
C – Finish: Arm Circles!
