Monday October 26, 2015
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Loaded Sumo Deadlift & Step
2 – Spiderman Push Ups
3 – Bulgarian Squat w/MB Rotational Twist
4 – Gallows 1 Arm Row & DB Press
5 – Ab Slide
C – Finish: 15/15 Jump Squat, Reverse Bear Crawl, Skaters Hop w/ Reach, Mountain Climb
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Loaded Sumo Deadlift & Step
2 – Spiderman Push Ups
3 – Bulgarian Squat w/MB Rotational Twist
4 – Gallows 1 Arm Row & DB Press
5 – Ab Slide
C – Finish: 15/15 Jump Squat, Reverse Bear Crawl, Skaters Hop w/ Reach, Mountain Climb
Tuesday October 27, 2015
“If you're going to wear a tank top, look more like a tank and less like a tool.” – Dan John
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Step Back Row
2 – Renegade Row & Press
3 – Two-Handed Single Leg KB Hinge
4 – MB Rotational Toss & Chase
C – Finish: 15/15 Bag Work, Speedy Slidy Inch Worms, DB Speed Punch, Tunnel Hops
“If you're going to wear a tank top, look more like a tank and less like a tool.” – Dan John
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Step Back Row
2 – Renegade Row & Press
3 – Two-Handed Single Leg KB Hinge
4 – MB Rotational Toss & Chase
C – Finish: 15/15 Bag Work, Speedy Slidy Inch Worms, DB Speed Punch, Tunnel Hops
Wednesday October 28, 2015
“Most people confuse facts for truth ... They ain't even kissin' cousins.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Blast
20/40 Protocol X 4 Rounds
1 – Gallows Mountain Climb
2 – Band Squat Jumps
3 – Prowler Sprints
4 – KB Reverse Lunge Swings
5 – Wall Ball
C – Finish: 10/3 Core Stability – Clam Shell Glute Hold Against Wall L&R, RKC Plank Hold, Wall Braced Dead Bug Hold L&R
“Most people confuse facts for truth ... They ain't even kissin' cousins.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Blast
20/40 Protocol X 4 Rounds
1 – Gallows Mountain Climb
2 – Band Squat Jumps
3 – Prowler Sprints
4 – KB Reverse Lunge Swings
5 – Wall Ball
C – Finish: 10/3 Core Stability – Clam Shell Glute Hold Against Wall L&R, RKC Plank Hold, Wall Braced Dead Bug Hold L&R
Thursday October 29, 2015
“Every man is afraid. The more intelligent you are, the more scared you are – but it is the brave man who carries on despite those fears …” – General Douglas MacArthur
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40/20 X 4 rounds = 20 minutes!
1 – Sliding Reverse Lunge & 1 Arm DB Curl to Press
2 – Push Up w/ 4 Sec Pause
3 – Band Tug-O-War Hold
4 – O/H Bar Cossack Squat
5 – KB Suitcase Carry
C – Finish: 15/15 Bear Crawl, DB Sprint Arms, Lateral Beast Crawl, Jump Squat
“Every man is afraid. The more intelligent you are, the more scared you are – but it is the brave man who carries on despite those fears …” – General Douglas MacArthur
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40/20 X 4 rounds = 20 minutes!
1 – Sliding Reverse Lunge & 1 Arm DB Curl to Press
2 – Push Up w/ 4 Sec Pause
3 – Band Tug-O-War Hold
4 – O/H Bar Cossack Squat
5 – KB Suitcase Carry
C – Finish: 15/15 Bear Crawl, DB Sprint Arms, Lateral Beast Crawl, Jump Squat
Friday October 30, 2015
“It is those who concentrate on but one thing at a time who advance in this world.” – Og Mandino
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – 20/10 Bag Work & Jumping Jacks
2 – 1/5 MB High Toss & Mountain Climb
3 – 5/20 Band 1 Arm Squat & Row; Sprint
4 – 1/5 Bear Crawl & Push Up
5 – 5/5 SL Elevated Hip Extension to Bulgarian Squat
C – Finish: 15/15 Hula Hoop & DB Speed Punch
“It is those who concentrate on but one thing at a time who advance in this world.” – Og Mandino
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – 20/10 Bag Work & Jumping Jacks
2 – 1/5 MB High Toss & Mountain Climb
3 – 5/20 Band 1 Arm Squat & Row; Sprint
4 – 1/5 Bear Crawl & Push Up
5 – 5/5 SL Elevated Hip Extension to Bulgarian Squat
C – Finish: 15/15 Hula Hoop & DB Speed Punch
Saturday October 31, 2015
“If you don't know where you are going, you might wind up someplace else.” – Yogi Berra
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
“If you don't know where you are going, you might wind up someplace else.” – Yogi Berra
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
