Monday December 14, 2015
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – Band Resisted SL Hip Extension
4 – KB Swing
5 – Ab Slides
C – Finish: 15/15 Mountain Climb, Skater’s Hop, Bear Crawl, DB Speed Punch
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Gallows Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – Band Resisted SL Hip Extension
4 – KB Swing
5 – Ab Slides
C – Finish: 15/15 Mountain Climb, Skater’s Hop, Bear Crawl, DB Speed Punch
Tuesday December 15, 2015
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climb & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms
“An old man in Vietnam explained that happiness was simple ... a bowl of rice, a happy wife and a mother in law who was far, far away ... I think he was on to something.” – Dink Weber
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climb & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 15/15 Jump Squat, Hands Over The Line, Tunnel Hop, Sprint Arms
Wednesday December 16, 2015
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Jump Crashing Waves
2 – Band Resisted Sprint In Place
3 – Bag Work
4 – DB Burpee
5 – Squat Jumps w/MB
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – 20/40 X 4
20 secs work, 40 secs rest for 5 exercises X 4 rounds
1 – Jump Crashing Waves
2 – Band Resisted Sprint In Place
3 – Bag Work
4 – DB Burpee
5 – Squat Jumps w/MB
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Side Plank Hold L&R, Long Plank Hold
Thursday December 17, 2015
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm-up
B – 40/20 Endurance Intervals X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Side-2-Side MB Slam
3 – DB 1 Arm Hinge & Curl
4 – Pike & Push Up
5 – Gallows U/H Row
C – Finish: 15/15 Sprint In Place, Bear Crawl, Seal Jacks, Mountain Jump
Friday December 18, 2015
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Hold w/MB Figure 8’s
A2 – 3 Point Plank Hold
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Hold w/MB Figure 8’s
A2 – 3 Point Plank Hold
B1 – SL Hinge w/DB
Rotational Reach
B2 – Clamshell Hold
B2 – Clamshell Hold
C1 – 1 Arm KB Swing
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop
C2 – SL Hip Extension Hold
C – Finish: 20/10 Reverse Bear Crawl, Bag Work, Mountain Climb, Skaters Hop
Saturday December 19, 2015
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Face Pull w/Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
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 – Ab Slide
2 – Band Face Pull w/Pull Apart
3 – Bulgarian Squat w/Forward Lean – L
4 – Bulgarian Squat w/Forward Lean – R
5 – Band Pull Through
6 – Standing DB S-2-S Press
