Monday August 3, 2015
“I like to believe that people in the long run are going to do more to promote peace than our governments. Indeed, I think that people want peace so much that one of these days governments had better get out of the way and let them have it.” – Dwight D. Eisenhower
A – Warm Up
B – Bodybuilding Bootcamp…
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Transverse Grip Row
2 – SHELC w/4 Sec Pause
3 – KB Goblet Squats
4 – Push Up
C – Finish: 8/12 Jump Squat & Horizontal Squat
“I like to believe that people in the long run are going to do more to promote peace than our governments. Indeed, I think that people want peace so much that one of these days governments had better get out of the way and let them have it.” – Dwight D. Eisenhower
A – Warm Up
B – Bodybuilding Bootcamp…
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Transverse Grip Row
2 – SHELC w/4 Sec Pause
3 – KB Goblet Squats
4 – Push Up
C – Finish: 8/12 Jump Squat & Horizontal Squat
Tuesday August 4, 2015
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Lateral Lunge
2 – DB Push Up Position Row
3 – KB Swing
4 – Bulgarian Squat
C – Finish: 15/15 Bag Work, Burpee, Beast Crawl, Tunnel Hop
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Lateral Lunge
2 – DB Push Up Position Row
3 – KB Swing
4 – Bulgarian Squat
C – Finish: 15/15 Bag Work, Burpee, Beast Crawl, Tunnel Hop
Wednesday August 5, 2015
“People with goals succeed because they know where they are going... It's as simple as that.” – Earl Nightingale
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climb
1b – DB Speed Punch
“People with goals succeed because they know where they are going... It's as simple as that.” – Earl Nightingale
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climb
1b – DB Speed Punch
2a – Jumping
Slams w/ Ropes
2b – Band Tug-O-War
2b – Band Tug-O-War
3a –
Prowler Sprint
3b – Boot Strappers
3b – Boot Strappers
4a – DB
Squat & Press
4b – Skater Hops
4b – Skater Hops
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Dead Bug Hold
L&R, Bird Dog Hold
Thursday August 6, 2015
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Knee Friendly Lunge & Ankle Touch
2 – Figure 4 Hip Extension Hold
3 – Superman 3 Second Hold Repeats
4 – Offset Grip Triceps Push-ups
5 – Prisoner Squat
6 – McGill Crunches
7 – Long Plank Hold to Scap Push Up
8 – Horizontal Squats
C – Finish: 15/15 Sprint in Place, Reverse Bear Crawl, Sprint Arms, Mountain Jump
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Knee Friendly Lunge & Ankle Touch
2 – Figure 4 Hip Extension Hold
3 – Superman 3 Second Hold Repeats
4 – Offset Grip Triceps Push-ups
5 – Prisoner Squat
6 – McGill Crunches
7 – Long Plank Hold to Scap Push Up
8 – Horizontal Squats
C – Finish: 15/15 Sprint in Place, Reverse Bear Crawl, Sprint Arms, Mountain Jump
Friday August 7, 2015
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
A – Warm-up and Hip Mobility
B – 30/30 X 4 Training
1 – DB Forward Lunge & Press
2 – Parallet Mid Range Push–Up Pulse
3 – ½ Kneeling 1 Arm Band Reach & Row
4 – Ab Slides
5 – KB Squat & High Pull
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
“The pain you feel today is the strength you’ll feel tomorrow” – Unknown
A – Warm-up and Hip Mobility
B – 30/30 X 4 Training
1 – DB Forward Lunge & Press
2 – Parallet Mid Range Push–Up Pulse
3 – ½ Kneeling 1 Arm Band Reach & Row
4 – Ab Slides
5 – KB Squat & High Pull
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
Saturday August 8, 2015
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
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 – Band Pull Apart on Foam Roll
2 – Superman Repeats w/DB
3 – SL Bulgarian Squat w/Forward Lean – L
4 – SL Bulgarian Squat w/Forward Lean – R
5 – Body Saw w/Hip AB/ADduction
6 – Scap Push Up
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
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 – Band Pull Apart on Foam Roll
2 – Superman Repeats w/DB
3 – SL Bulgarian Squat w/Forward Lean – L
4 – SL Bulgarian Squat w/Forward Lean – R
5 – Body Saw w/Hip AB/ADduction
6 – Scap Push Up
