Monday September 21, 2015
“If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well.” – Martin Luther King, Jr.
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb
“If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well.” – Martin Luther King, Jr.
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb
Tuesday September 22,
2015
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Skips, Bear Crawl
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Skips, Bear Crawl
Wednesday September 23, 2015
“Passion, though a bad regulator, is a powerful spring.” – Ralph Waldo Emerson
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Wall Ball
4 – Bulgarian Squat Hops
5 – Band Tug-O-War
6 – Squat Jump & Lateral Shuffle (3 to 1)
7 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold
“Passion, though a bad regulator, is a powerful spring.” – Ralph Waldo Emerson
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Wall Ball
4 – Bulgarian Squat Hops
5 – Band Tug-O-War
6 – Squat Jump & Lateral Shuffle (3 to 1)
7 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold
Thursday September 24,
2015
“Never confuse the ability to look up answers with the ability to solve problems.” – Blair Warren
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Cossack Squats
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10 Mountain Climb, Skaters Hop, Bootstrapper, Lunge Stance DB S-2-S Swing
“Never confuse the ability to look up answers with the ability to solve problems.” – Blair Warren
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Cossack Squats
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10 Mountain Climb, Skaters Hop, Bootstrapper, Lunge Stance DB S-2-S Swing
Friday September 25, 2015
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Shoulder Touch
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Squat Jump & Horizontal Squat
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Shoulder Touch
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Squat Jump & Horizontal Squat
Saturday September 26, 2015
“Obstacles are things a person sees when he takes his eyes off his goal.” – E. Joseph Crossman
A – Warm Up
B – 30/15 6 Exercise Abs, Butt & Shoulder Circuit
1 – SL Bulgarian Squat w/Forward Lean – R
2 – SL Bulgarian Squat w/Forward Lean – L
3 – Body Saw
4 – Band Pull Apart
5 – Band Resisted Mountain Climb
6 – Superman Repeats w/DB’s
C – Finish: 10/3 Glute Activation Circuit: Clams, Side Lying Leg Raise, Glute Max Activation, Bridge
“Obstacles are things a person sees when he takes his eyes off his goal.” – E. Joseph Crossman
A – Warm Up
B – 30/15 6 Exercise Abs, Butt & Shoulder Circuit
1 – SL Bulgarian Squat w/Forward Lean – R
2 – SL Bulgarian Squat w/Forward Lean – L
3 – Body Saw
4 – Band Pull Apart
5 – Band Resisted Mountain Climb
6 – Superman Repeats w/DB’s
C – Finish: 10/3 Glute Activation Circuit: Clams, Side Lying Leg Raise, Glute Max Activation, Bridge
