Monday August 10,
2015
“It is easy to forget that...we die only seven times more slowly than our dogs. The simplicity of this law of proportion came to me early in life, growing up as I did so remotely that dogs were my closest childhood friends.” — Jim Harrison, The Road Home
A – Warm Up
B – Monday Madness…
Bodybuilding Boot Camp Routine – 30 secs work, 30 secs recovery X 4 cycles per station
1 – Bulgarian Squat w/DB’s
2 – Gallows Row w/Band Resistance
3 – Dead Bug w/DB’s
4 – Tall Kneeling Band Press
C – Finish: 15/15 Skaters Hop, Bear Crawl, Sprint Arms, Mountain Climb
“It is easy to forget that...we die only seven times more slowly than our dogs. The simplicity of this law of proportion came to me early in life, growing up as I did so remotely that dogs were my closest childhood friends.” — Jim Harrison, The Road Home
A – Warm Up
B – Monday Madness…
Bodybuilding Boot Camp Routine – 30 secs work, 30 secs recovery X 4 cycles per station
1 – Bulgarian Squat w/DB’s
2 – Gallows Row w/Band Resistance
3 – Dead Bug w/DB’s
4 – Tall Kneeling Band Press
C – Finish: 15/15 Skaters Hop, Bear Crawl, Sprint Arms, Mountain Climb
Tuesday August 11, 2015
“Long–range goals keep you from being frustrated by short–term failures.” – J.C Penny
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Boot Strapper
6 – Mountain Climb
C – Finish: 15/15 Baseball Bat Swings, Speed Punch w/DB’s, Hands Over The Line, ½ Kneeling S-2-S Swings
“Long–range goals keep you from being frustrated by short–term failures.” – J.C Penny
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Boot Strapper
6 – Mountain Climb
C – Finish: 15/15 Baseball Bat Swings, Speed Punch w/DB’s, Hands Over The Line, ½ Kneeling S-2-S Swings
Wednesday August 12, 2015
“A man who does not read good books has no advantage over the man who can’t.” – Mark Twain
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Cycles
1 – Prowler Sprints
2 – Band Toss Simulations
3 – Bulgarian Squat Hops
4 – Gallows Mountain Climb
5 – Wall Ball Toss
C – Finish: 10/3 Core Stability – Offset Resistance Deadbug Hold L&R, Bird Dog Hold L&R, RKC Plank Hold
“A man who does not read good books has no advantage over the man who can’t.” – Mark Twain
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Cycles
1 – Prowler Sprints
2 – Band Toss Simulations
3 – Bulgarian Squat Hops
4 – Gallows Mountain Climb
5 – Wall Ball Toss
C – Finish: 10/3 Core Stability – Offset Resistance Deadbug Hold L&R, Bird Dog Hold L&R, RKC Plank Hold
Thursday August 13, 2015
“When a man dies, if he can pass enthusiasm along to his children, he has left them an estate of incalculable value.” – Thomas Edison
A – Warm Up
B – Thrilling Thursday …
40 secs work, 20 secs recovery X 4 cycles
1 – Bulgarian Squat & RDL w/DB’s
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Band Pull Through
5 – Wall Braced Dead Bug Hold
C – Finish: 8/12 Band Resisted Sprints
“When a man dies, if he can pass enthusiasm along to his children, he has left them an estate of incalculable value.” – Thomas Edison
A – Warm Up
B – Thrilling Thursday …
40 secs work, 20 secs recovery X 4 cycles
1 – Bulgarian Squat & RDL w/DB’s
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Band Pull Through
5 – Wall Braced Dead Bug Hold
C – Finish: 8/12 Band Resisted Sprints
Friday August 14, 2015
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Suitcase Hold Step Up
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Push Up & Pike
2 – Hula Hoop
Superset Station#3:
1 – 2 DB Swings
2 – MB Toss & Chase
C – Finish: 15/15 Reverse Bear Crawl, Tunnel Sprints, Horizontal Jumping Jacks, DB Speed Punch
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Suitcase Hold Step Up
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Push Up & Pike
2 – Hula Hoop
Superset Station#3:
1 – 2 DB Swings
2 – MB Toss & Chase
C – Finish: 15/15 Reverse Bear Crawl, Tunnel Sprints, Horizontal Jumping Jacks, DB Speed Punch
Saturday August 15,
2015
“There are two rules for success. (1) Never tell everything you know.” – Roger Lincoln
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Sumo Squat & High Pull :30
“There are two rules for success. (1) Never tell everything you know.” – Roger Lincoln
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Sumo Squat & High Pull :30
