Monday October 5, 2015
“The ability to do without is indispensable.” – Blair Warren
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB “Racked Position” Squat
2 – Narrow Grip Push Up to Wide Grip Push Up
3 – Band Pull Thru
4 – Gallows Rows
C – Finish: 15/15 Squat Jump, Mountain Climb, DB Speed Punch, Slow Reverse Beast Crawl
“The ability to do without is indispensable.” – Blair Warren
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB “Racked Position” Squat
2 – Narrow Grip Push Up to Wide Grip Push Up
3 – Band Pull Thru
4 – Gallows Rows
C – Finish: 15/15 Squat Jump, Mountain Climb, DB Speed Punch, Slow Reverse Beast Crawl
Tuesday October 6, 2015
“Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – MB Loaded Siff Squat
2 – SL Hip Thrust
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line
“Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – MB Loaded Siff Squat
2 – SL Hip Thrust
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line
Wednesday October 7, 2015
“All men are created equal, some are just faster than others.” – Darren Franklin, amateur mountain biker
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Beat The Drums
3 – Gallows Squat Jumps
4 – Wall Ball
5 – DB Speed Punch
C – Finisher: 10/3 Core Stability – RKC Plank Hold, Side Lying Glue Medius Hold L&R, SL Hip Ext Hold L&R
“All men are created equal, some are just faster than others.” – Darren Franklin, amateur mountain biker
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Beat The Drums
3 – Gallows Squat Jumps
4 – Wall Ball
5 – DB Speed Punch
C – Finisher: 10/3 Core Stability – RKC Plank Hold, Side Lying Glue Medius Hold L&R, SL Hip Ext Hold L&R
Thursday October 8, 2015
“The quality of a person's life is in direct proportion to their commitment to excellence.” – Vince Lombardi
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band Reverse Lunge w/MB Rotation
4 – KB Swings
5 – 3/4 Split Squat Hold
C – Finish: 15/15 Split Jumps, Mountain Jumps, DB Sprint Arms, Bear Crawl
“The quality of a person's life is in direct proportion to their commitment to excellence.” – Vince Lombardi
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band Reverse Lunge w/MB Rotation
4 – KB Swings
5 – 3/4 Split Squat Hold
C – Finish: 15/15 Split Jumps, Mountain Jumps, DB Sprint Arms, Bear Crawl
Friday October 9, 2015
“Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)” – Renatus, a Roman General around 390 B.C.
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Mountain Climb
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up w/4 sec Pause
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee
“Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)” – Renatus, a Roman General around 390 B.C.
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Mountain Climb
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up w/4 sec Pause
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee
Saturday October 10, 2015
“Anyone can steer the ship when the sea is calm.” – Publilius Syrus
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 – DB Lateral Raises
2 – Band Cossack Squat – R
3 – Band Cossack Squat – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Pikes
C – Finish: Glute Activation Series – 4-2-4 Count On All: Clam Shell, Side Lying Leg Raise, Glue Max Activation, Hip Bridge
“Anyone can steer the ship when the sea is calm.” – Publilius Syrus
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 – DB Lateral Raises
2 – Band Cossack Squat – R
3 – Band Cossack Squat – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Pikes
C – Finish: Glute Activation Series – 4-2-4 Count On All: Clam Shell, Side Lying Leg Raise, Glue Max Activation, Hip Bridge
