Monday June 22, 2015
“The best way to learn to train a dog is to let a dog that’s smarter than you are train you.” – Robert Ruark
A – Foam Roll, Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Goblet Squat
C – Finish: 15/15 Rotational Mountain Climb, Jump Squat, Beast Crawl, DB Speed Punch
“The best way to learn to train a dog is to let a dog that’s smarter than you are train you.” – Robert Ruark
A – Foam Roll, Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Goblet Squat
C – Finish: 15/15 Rotational Mountain Climb, Jump Squat, Beast Crawl, DB Speed Punch
Tuesday June 23, 2015
“There is much mystic nonsense written about hunting but it is something that is much older than religion. Some are hunters and some are not.” – Ernest Hemingway, An African Journal
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band Squat & Row L&R, Rotational Swing)
5 – Core Complex (Pikes, Mountain Jumps, Reaching Planks)
C – Finish: 20/10 Bag Work, DB Burpee, Tunnel Hops, Horizontal Squats
“There is much mystic nonsense written about hunting but it is something that is much older than religion. Some are hunters and some are not.” – Ernest Hemingway, An African Journal
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band Squat & Row L&R, Rotational Swing)
5 – Core Complex (Pikes, Mountain Jumps, Reaching Planks)
C – Finish: 20/10 Bag Work, DB Burpee, Tunnel Hops, Horizontal Squats
Wednesday June 24, 2015
“Whatever is begun in anger ends in shame.” – Benjamin Franklin
A – Warm Up
B – Wednesday Conditioning Special
20/40 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Jump MB Slam
3 – Gallows “Y” Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, T-Push Up Hold
“Whatever is begun in anger ends in shame.” – Benjamin Franklin
A – Warm Up
B – Wednesday Conditioning Special
20/40 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Jump MB Slam
3 – Gallows “Y” Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, T-Push Up Hold
Thursday June 25, 2015
“Laughing at our mistakes can lengthen our own life. Laughing at someone else’s can shorten it.” – Cullen Hightower
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Superman’s w/3 sec pause
4 – Horizontal Squat
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Bootstrapper
C – Finish: 15/15 Lunge Stance DB S-2-S Swing, Mountain Climb, Skaters Hop w/Reach, Lateral Bear Crawl
“Laughing at our mistakes can lengthen our own life. Laughing at someone else’s can shorten it.” – Cullen Hightower
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Superman’s w/3 sec pause
4 – Horizontal Squat
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Bootstrapper
C – Finish: 15/15 Lunge Stance DB S-2-S Swing, Mountain Climb, Skaters Hop w/Reach, Lateral Bear Crawl
Friday June 26, 2015
“Nature does not hurry, yet everything is accomplished.” – Lao Tzu
A – Warm Up
B – Bodybuilding Boot-camp 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 – KB Offset Hold Goblet Squats
2 – SL Push Ups
3 – SL Band Hip Extensions
4 – Gallows Row w/4 Sec Pause
C – Finish: DB Speed Punch & Sprint Arms!
“Nature does not hurry, yet everything is accomplished.” – Lao Tzu
A – Warm Up
B – Bodybuilding Boot-camp 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 – KB Offset Hold Goblet Squats
2 – SL Push Ups
3 – SL Band Hip Extensions
4 – Gallows Row w/4 Sec Pause
C – Finish: DB Speed Punch & Sprint Arms!
Saturday June 27, 2015
“It’s kind of fun to do the impossible.” – Walt Disney
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Hinge & Row X 10
Sequence #2:
1 – Reverse Slide Lunge X 10 per leg
2 – Strongman Crunch X 10
3 – Band Glute Bridge Hold w/ Band Pull Apart X 10
“It’s kind of fun to do the impossible.” – Walt Disney
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Hinge & Row X 10
Sequence #2:
1 – Reverse Slide Lunge X 10 per leg
2 – Strongman Crunch X 10
3 – Band Glute Bridge Hold w/ Band Pull Apart X 10
