Monday December 29, 2014
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Palloff Band Squat w/2 sec Pause
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Bear Crawl, Skater’s Hop w/Reach
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Palloff Band Squat w/2 sec Pause
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Bear Crawl, Skater’s Hop w/Reach
Tuesday December 30, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – Bulgarian Squat Hold – L
3 – Bulgarian Squat Hold – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – Bulgarian Squat Hold – L
3 – Bulgarian Squat Hold – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place
Wednesday December 31, 2014
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted Tall Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Battle Ropes Drum Beat
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted Tall Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Battle Ropes Drum Beat
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold
Thursday January 1, 2015
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up & Body Saw
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Tunnel Hop
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up & Body Saw
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Tunnel Hop
Friday January 2, 2015
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Goblet Squat
2 – DB 1 Arm Lunge Stance Row
3 – Push Up w/Shoulder Touch
4 – DB Hinge w/Biceps Hammer Curl
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Goblet Squat
2 – DB 1 Arm Lunge Stance Row
3 – Push Up w/Shoulder Touch
4 – DB Hinge w/Biceps Hammer Curl
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms
Saturday January 3, 2015
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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 – 1 Arm Plank Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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 – 1 Arm Plank Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups
