Monday August 17, 2015
“The most advanced high tech system you can buy is still the human mind.” – Dink Weber
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted 1/2 Push Up Hold
2 – Side Plank Hold
3 – Band Lunge Stance Row Hold
4 – KB Goblet Squat Hold
5 – Gallows Ab Rollout Hold
C – Finish: 15/15 Reverse Bear Crawl, Skaters Hop, Mountain Jump, Sprint In Place
“The most advanced high tech system you can buy is still the human mind.” – Dink Weber
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted 1/2 Push Up Hold
2 – Side Plank Hold
3 – Band Lunge Stance Row Hold
4 – KB Goblet Squat Hold
5 – Gallows Ab Rollout Hold
C – Finish: 15/15 Reverse Bear Crawl, Skaters Hop, Mountain Jump, Sprint In Place
Tuesday August 18, 2015
“Simplicity is the ultimate sophistication.” – Leonardo da Vinci
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strong Man Crunch X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/MB Reach X 10
4 – Jump Squat X 10
C – Finish: 15/15 Bag Work, Burpee, Lunge Stance DB S-2-S Swing, Tunnel Hop
“Simplicity is the ultimate sophistication.” – Leonardo da Vinci
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strong Man Crunch X 10
2 – Spiderman Push Ups X 10
3 – SL Hinge w/MB Reach X 10
4 – Jump Squat X 10
C – Finish: 15/15 Bag Work, Burpee, Lunge Stance DB S-2-S Swing, Tunnel Hop
Wednesday August 19, 2015
“Me and George and Billy are two of a kind.” – Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Reverse Lunge Rope Slams
2 – Sliding Inch Worms
3 – Band Resisted Skaters Hop
4 – Gallows Twisting Pikes
5 – Lateral Push Up Position Ladder Walk
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ABduction L&R, Bird Dog Hold
“Me and George and Billy are two of a kind.” – Mickey Rivers, on his relationship with George Steinbrenner and Billy Martin
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Reverse Lunge Rope Slams
2 – Sliding Inch Worms
3 – Band Resisted Skaters Hop
4 – Gallows Twisting Pikes
5 – Lateral Push Up Position Ladder Walk
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ABduction L&R, Bird Dog Hold
Thursday August 20, 2015
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge w/Arms Extended & Band O/H Switch
2 – Left/Right Foot Forward Elevated Side Plank Hip Raise & Lower
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – O/H Bar Squats
6 – Frog Crunch w/3 sec Hold
C – Finish: 20/10 Bootstrapper, Skipping, Push Up Position Plank w/Shoulder Touch, Beast Crawl
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge w/Arms Extended & Band O/H Switch
2 – Left/Right Foot Forward Elevated Side Plank Hip Raise & Lower
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – O/H Bar Squats
6 – Frog Crunch w/3 sec Hold
C – Finish: 20/10 Bootstrapper, Skipping, Push Up Position Plank w/Shoulder Touch, Beast Crawl
Friday August 21, 2015
“The secret of success is constancy to purpose.” – Benjamin Disraeli
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 5 rounds
1 – Snails
2 – Lateral Bear Crawls
3 – “T” Stance 1 Arm DB Row
4 – Sliding Plia Lunge w/MB Reach
C – Finish: 15/15 Mountain Climb, Squat Jump, Horizontal Squat, Sprint In Place w/Every 3rd Hop
“The secret of success is constancy to purpose.” – Benjamin Disraeli
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 5 rounds
1 – Snails
2 – Lateral Bear Crawls
3 – “T” Stance 1 Arm DB Row
4 – Sliding Plia Lunge w/MB Reach
C – Finish: 15/15 Mountain Climb, Squat Jump, Horizontal Squat, Sprint In Place w/Every 3rd Hop
Saturday August 22, 2015
“Men are limited by the knowledge of their minds, the worth of their characters and the principles upon which they are building their lives.” – Edwin Louis Cole
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. 5 rounds.
1 – Band Resisted Tall Kneeling Halos
2 – DB High Pull & Shrug
3 – Cossack Squat w/KB
4 – Bulgarian Squat w/Forward Lean – L
5 – Bulgarian Squat w/Forward Lean – R
6 – Scap Push Up
“Men are limited by the knowledge of their minds, the worth of their characters and the principles upon which they are building their lives.” – Edwin Louis Cole
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. 5 rounds.
1 – Band Resisted Tall Kneeling Halos
2 – DB High Pull & Shrug
3 – Cossack Squat w/KB
4 – Bulgarian Squat w/Forward Lean – L
5 – Bulgarian Squat w/Forward Lean – R
6 – Scap Push Up
