Monday July 27, 2015
“Barring love I’ll take my life in large doses alone — rivers, forests, fish, grouse, mountains. Dogs.” — Jim Harrison, Wolf: A False Memoir
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Goblet Squats
2 – Spiderman Push Ups
3 – Gallows Row
4 – Band Pull Thru
5 – DB Suitcase Carry
C – Finish: 15/15 Lateral Bear Crawl, Skaters Hop, DB Speed Punch, Horizontal Squats
“Barring love I’ll take my life in large doses alone — rivers, forests, fish, grouse, mountains. Dogs.” — Jim Harrison, Wolf: A False Memoir
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Goblet Squats
2 – Spiderman Push Ups
3 – Gallows Row
4 – Band Pull Thru
5 – DB Suitcase Carry
C – Finish: 15/15 Lateral Bear Crawl, Skaters Hop, DB Speed Punch, Horizontal Squats
Tuesday July 28, 2015
“An average person with average talent, ambition and education, can outstrip the most brilliant genius in our society, if that person has clear, focused goals.” – Brian Tracy
A – Warm Up
B – 40/20 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Contralateral Hammer Curl
2 – Atomic Plank & Push Up Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Dead Bug Hold to Strongman Crunch
C – Finish: 20/10 Bag Work, Beast Crawl, Tunnel Hops, Hands Over The Line
“An average person with average talent, ambition and education, can outstrip the most brilliant genius in our society, if that person has clear, focused goals.” – Brian Tracy
A – Warm Up
B – 40/20 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Contralateral Hammer Curl
2 – Atomic Plank & Push Up Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Dead Bug Hold to Strongman Crunch
C – Finish: 20/10 Bag Work, Beast Crawl, Tunnel Hops, Hands Over The Line
Wednesday July 29, 2015
“When the promise is clear, the price gets easy.” – Jim Rohn
A – Warm Up
B – Conditioning Wednesday Special
20 secs work, 40 secs rest X 5 exercises. Perform four cycles.
1 – Prowler Sprints
2 – Band Resisted Squat Jumps
3 – Gallows Mountain Jump
4 – Sliding Horizontal Jacks
5 – ½ Kneeling DB S-2-S Swings
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, SL Hip Extension Hold L&R, Clam Shell Hold
“When the promise is clear, the price gets easy.” – Jim Rohn
A – Warm Up
B – Conditioning Wednesday Special
20 secs work, 40 secs rest X 5 exercises. Perform four cycles.
1 – Prowler Sprints
2 – Band Resisted Squat Jumps
3 – Gallows Mountain Jump
4 – Sliding Horizontal Jacks
5 – ½ Kneeling DB S-2-S Swings
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, SL Hip Extension Hold L&R, Clam Shell Hold
Thursday July 30, 2015
“Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons.” – Jhoon Rhee
A – Warm-up
B – 30/30 Endurance Intervals X 4 rounds
1 – Squat Hold w/4 Sec Pause & Jump
2 – Tall Kneeling MB Woodchop
3 – Slide Ham Curls
4 – Push Up Position Band Press
5 – Gallows Transverse Grip Row
C – Finish: 15/15 Twisting Mountain Jump, DB Hands O/H Waves, Bear Crawl, Tunnel Sprints In Place
“Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons.” – Jhoon Rhee
A – Warm-up
B – 30/30 Endurance Intervals X 4 rounds
1 – Squat Hold w/4 Sec Pause & Jump
2 – Tall Kneeling MB Woodchop
3 – Slide Ham Curls
4 – Push Up Position Band Press
5 – Gallows Transverse Grip Row
C – Finish: 15/15 Twisting Mountain Jump, DB Hands O/H Waves, Bear Crawl, Tunnel Sprints In Place
Friday July 31, 2015
“Three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night hungry for a simple word of encouragement and recognition.” – Cavett Robert
A – Warm Up
B – Continuous 20 Minute Routine w/DB
1 – DB Push Up Position Row X 10
2 – DB ½ Kneeling Press X 10
3 – DB Goblet Squat X 10
4 – SL DB Hinge with Rotation X 10
C – Finish: 15/15 Mountain Climb, Tunnel Hop, Reverse Bear Crawl, DB Speed Punch
“Three billion people on the face of the earth go to bed hungry every night, but four billion people go to bed every night hungry for a simple word of encouragement and recognition.” – Cavett Robert
A – Warm Up
B – Continuous 20 Minute Routine w/DB
1 – DB Push Up Position Row X 10
2 – DB ½ Kneeling Press X 10
3 – DB Goblet Squat X 10
4 – SL DB Hinge with Rotation X 10
C – Finish: 15/15 Mountain Climb, Tunnel Hop, Reverse Bear Crawl, DB Speed Punch
Saturday August 1, 2015
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end.” – Denis Waitley
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 Positions per leg
2A – Bodysaw x 10
3A – Band Pull Through
1B – SL Hip Thrust X 8 per leg
2B – Pikes
3B – Scap Push Up
C – Finish: Uncle Steve’s DB Shoulder Burnout
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end.” – Denis Waitley
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 Positions per leg
2A – Bodysaw x 10
3A – Band Pull Through
1B – SL Hip Thrust X 8 per leg
2B – Pikes
3B – Scap Push Up
C – Finish: Uncle Steve’s DB Shoulder Burnout
