Monday October 12, 2015
“If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?” – Stephen Levine
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Lunge Stance Reaching Band Row
2 – Two Handed DB Pullover, 4/0/4 Count
3 – KB Cossack Squats
4 – Wall Braced Active Dead Bug
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop
“If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?” – Stephen Levine
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Lunge Stance Reaching Band Row
2 – Two Handed DB Pullover, 4/0/4 Count
3 – KB Cossack Squats
4 – Wall Braced Active Dead Bug
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop
Tuesday October 13, 2015
“A choice between two good things is the hardest choice there is.” – Dorn of Islandia
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold w/MB O/H
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Band Left Foot Forward Palloff Press Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
“A choice between two good things is the hardest choice there is.” – Dorn of Islandia
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold w/MB O/H
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Band Left Foot Forward Palloff Press Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold
Wednesday October 14, 2015
“I don’t know what I’m fully capable of, I just know that I am capable.” – Brian Grasso
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Alternating Press
4 – MB Slams
5 – Band Resisted Sprint in Place
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, RKC Plank Hold
“I don’t know what I’m fully capable of, I just know that I am capable.” – Brian Grasso
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Alternating Press
4 – MB Slams
5 – Band Resisted Sprint in Place
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, RKC Plank Hold
Thursday October 15, 2015
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Pike
4 – Lunge Stance DB Row
5 – SL Resisted Hip Extension Active to Hold/ Left Side
6 – SL Resisted Hip Extension Active to Hold/ Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Pause Burpee, DB Loaded Speed Punches
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Pike
4 – Lunge Stance DB Row
5 – SL Resisted Hip Extension Active to Hold/ Left Side
6 – SL Resisted Hip Extension Active to Hold/ Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Pause Burpee, DB Loaded Speed Punches
Friday October 16, 2015
“We understand death for the first time when he puts his hand upon one whom we love.” – Madame de Stael
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 Loaded Bulgarian Squat
2 – Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb
“We understand death for the first time when he puts his hand upon one whom we love.” – Madame de Stael
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 Loaded Bulgarian Squat
2 – Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb
Saturday October 17, 2015
No Training Sessions Today
No Training Sessions Today
