Monday September 14, 2015
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Band Forward Lunge & Press
4 – Alternating Dead Bug & Strongman Crunch Combo
C – Finish: 15/15 Bear Crawl, Squat Jump, Mountain Climb, Tunnel Hop
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Biceps Curl Rows
2 – KB Goblet Squat
3 – Band Forward Lunge & Press
4 – Alternating Dead Bug & Strongman Crunch Combo
C – Finish: 15/15 Bear Crawl, Squat Jump, Mountain Climb, Tunnel Hop
Tuesday September 15,
2015
“The happiness of a man in this life does not consist in the absence but in the mastery of his passions.” – Alfred Lord Tennyson
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Tug-O-War L&R, Squat & Row)
5 – Push Up/Plank Complex (Mountain Climb, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work, DB Sprint Arms, Sprint In Place, Reverse Bear Crawl
“The happiness of a man in this life does not consist in the absence but in the mastery of his passions.” – Alfred Lord Tennyson
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, Crashing Waves, Drums)
2 – Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Tug-O-War L&R, Squat & Row)
5 – Push Up/Plank Complex (Mountain Climb, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work, DB Sprint Arms, Sprint In Place, Reverse Bear Crawl
Wednesday September 16,
2015
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” – David Walters
A – Warm Up
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Prowler Sprints
2 – ½ Kneeling 1 Arm Band Row
3 – Gallows Roll Out Hold to Halos
4 – KB Cossack Squats
5 – Slide Mountain Climb to Horizontal Slides
C – Finish: 10/3 Core Stability Work – Bird Dog Hold L&R, Dead Bug Hold L&R, RKC Plank Hold
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” – David Walters
A – Warm Up
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Prowler Sprints
2 – ½ Kneeling 1 Arm Band Row
3 – Gallows Roll Out Hold to Halos
4 – KB Cossack Squats
5 – Slide Mountain Climb to Horizontal Slides
C – Finish: 10/3 Core Stability Work – Bird Dog Hold L&R, Dead Bug Hold L&R, RKC Plank Hold
Thursday September 17, 2015
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Sliding Reverse Lunge & Band Row
4 – SHELC
5 – DB Suitcase Carry
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Skaters Hop, Speed Punch
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Sliding Reverse Lunge & Band Row
4 – SHELC
5 – DB Suitcase Carry
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Skaters Hop, Speed Punch
Friday September 18, 2015
“Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
“Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station.
Saturday September 19,
2015
“Fishing makes us less the hostages to the horrors of making a living. In some…sense it returns us to the aesthetics of the ancient art of gathering and hunting for food. It is a time warp we may step into for a little piece.” — Jim Harrison, “A Plaster Trout in Worm Heaven”
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 – SL Hip Thrust – R
2 – SL Hip Thrust – L
3 – Body Saw
4 – Band Pull Apart on Foam Roll
5 – SHELC
6 – Scap Push Up
“Fishing makes us less the hostages to the horrors of making a living. In some…sense it returns us to the aesthetics of the ancient art of gathering and hunting for food. It is a time warp we may step into for a little piece.” — Jim Harrison, “A Plaster Trout in Worm Heaven”
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 – SL Hip Thrust – R
2 – SL Hip Thrust – L
3 – Body Saw
4 – Band Pull Apart on Foam Roll
5 – SHELC
6 – Scap Push Up
