Monday October 19, 2015
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Monday Madness…
40 secs work, 20 secs rest 5 exercise circuit X 4 cycles.
1 – Push Up w/4 Sec Pause
2 – Gallows Row
3 – 2/4 KB Walking Lunge
4 – SHELC
5 – Farmers Walk
C – Finish: 15/15 Bootstrappers, Skaters Hop w/Reach, Mountain Climb, Jumping Jacks
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Monday Madness…
40 secs work, 20 secs rest 5 exercise circuit X 4 cycles.
1 – Push Up w/4 Sec Pause
2 – Gallows Row
3 – 2/4 KB Walking Lunge
4 – SHELC
5 – Farmers Walk
C – Finish: 15/15 Bootstrappers, Skaters Hop w/Reach, Mountain Climb, Jumping Jacks
Tuesday October 20,
2015
“In the long run men hit only what they aim at.” – Henry David Thoreau
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 (Jump Slam, Sumo Stance Crashing Waves, Drums)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Row Complex (1 Arm Row R & L, 2 Hand Row)
5 – Planking Complex (Slide Mountain Climb, Body Saw, Horizontal Slides)
C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Sprint In Place, Horizontal Squat
“In the long run men hit only what they aim at.” – Henry David Thoreau
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 (Jump Slam, Sumo Stance Crashing Waves, Drums)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Row Complex (1 Arm Row R & L, 2 Hand Row)
5 – Planking Complex (Slide Mountain Climb, Body Saw, Horizontal Slides)
C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Sprint In Place, Horizontal Squat
Wednesday October 21,
2015
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Band Resisted Bear Crawl
1b – Band Resisted Horizontal Squat
2a – Prowler Sprint
2b – Jumping MB Slam
3a – Gallows Squat Hop
3b – Band Tug-O-War
4a – DB Reverse Lunge & Press
4b – Mountain Climb
C – Core Stability: 10/3 Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Band Resisted Bear Crawl
1b – Band Resisted Horizontal Squat
2a – Prowler Sprint
2b – Jumping MB Slam
3a – Gallows Squat Hop
3b – Band Tug-O-War
4a – DB Reverse Lunge & Press
4b – Mountain Climb
C – Core Stability: 10/3 Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold
Thursday October 22, 2015
“Reasons come first. Answers come second.” – Jim Rohn
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – DB Plank Row
Station #2
1 – Push Up
2 – Cook's Hip Lift
3 – Body Saw
C – Finish: 15/15 Skip In Place, Burpee, Mountain Jump, Tunnel Hop
“Reasons come first. Answers come second.” – Jim Rohn
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – DB Plank Row
Station #2
1 – Push Up
2 – Cook's Hip Lift
3 – Body Saw
C – Finish: 15/15 Skip In Place, Burpee, Mountain Jump, Tunnel Hop
Friday October 23, 2015
“You, too, can determine what you want. You can decide on your major objectives, targets, aims and destination.” – W. Clement Stone
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Forward Lunge & 1 Arm DB Press
2 – Atomic Plank w/2 sec Hold & Push Up
3 – Band Hinge & 1 Arm Row
4 – KB Swing
5 – Bus Drivers
C – Finish: 20/10 Jump Squat w/3 sec Pause, Reverse Bear Crawl, DB Speed Punch, Twist Mountain Jumps
“You, too, can determine what you want. You can decide on your major objectives, targets, aims and destination.” – W. Clement Stone
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Forward Lunge & 1 Arm DB Press
2 – Atomic Plank w/2 sec Hold & Push Up
3 – Band Hinge & 1 Arm Row
4 – KB Swing
5 – Bus Drivers
C – Finish: 20/10 Jump Squat w/3 sec Pause, Reverse Bear Crawl, DB Speed Punch, Twist Mountain Jumps
Saturday October 24, 2015
“Goals are good. Laboring with a distant aim sets the mind in a higher key and puts us at our best. Goals should always be made to a point that will make us reach and strain.” – Spencer W. Kimball
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 – DB Side Laterals
2 – DB Front Raises
3 – Pike
4 – 1/2 Kneeling DB Side-2-Side Press
5 – Hip Thrust – L
6 – Hip Thrust – R
“Goals are good. Laboring with a distant aim sets the mind in a higher key and puts us at our best. Goals should always be made to a point that will make us reach and strain.” – Spencer W. Kimball
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 – DB Side Laterals
2 – DB Front Raises
3 – Pike
4 – 1/2 Kneeling DB Side-2-Side Press
5 – Hip Thrust – L
6 – Hip Thrust – R
