Monday February 8, 2016
“No horse ever gets anywhere until he is harnessed. No steam or gas ever drives anything until it is confined. No Niagara is ever turned into light and power until it is tunneled. No life ever grows great until it is focused, dedicated, disciplined.” – Harry Emerson Fosdick
A – Warm Up
B – Marvelous Monday Muscle Making Madness!!
30/30 X 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Push Up w/Shoulder Touch
4 – Band Resisted SL Hinge
5 – DB Suitcase Carry
C – Finish: 15/15 Skater's Hop w/Lateral Reach, Reverse Beast Crawl, DB Sprint Arms, In & Out Hops
“No horse ever gets anywhere until he is harnessed. No steam or gas ever drives anything until it is confined. No Niagara is ever turned into light and power until it is tunneled. No life ever grows great until it is focused, dedicated, disciplined.” – Harry Emerson Fosdick
A – Warm Up
B – Marvelous Monday Muscle Making Madness!!
30/30 X 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Push Up w/Shoulder Touch
4 – Band Resisted SL Hinge
5 – DB Suitcase Carry
C – Finish: 15/15 Skater's Hop w/Lateral Reach, Reverse Beast Crawl, DB Sprint Arms, In & Out Hops
Tuesday February 9, 2016
“Always seek out the seed of triumph in every adversity.” – Og MandinoA – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up (L&R x 5 ea)
2 – Prisoner Squat
3 – SL Hinge w/Rotational Reach (L&R x 5 ea)
4 – Lunge Stance 1 Arm DB Row (L&R x 5 ea)
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Squat Jump, DB Speed Punch
“Always seek out the seed of triumph in every adversity.” – Og MandinoA – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up (L&R x 5 ea)
2 – Prisoner Squat
3 – SL Hinge w/Rotational Reach (L&R x 5 ea)
4 – Lunge Stance 1 Arm DB Row (L&R x 5 ea)
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Squat Jump, DB Speed Punch
Wednesday February 10, 2016
“Don’t be careful. You could hurt yourself.” – Byron Katie
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 rounds then 1 minute rest & switch stations.
1A – DB Squat & Press
1B – KB Swing
2A – Bag Work
2B – Slide Mountain Climb
3A – Beat The Drum w/ Cossack Squats
3B – Jump MB Slam
C – Finish: 10/3 Core Stability – Bird Dog Hold, Wall Braced Dead Bug Hold (L & R), Side Plank Hold (L & R)
“Don’t be careful. You could hurt yourself.” – Byron Katie
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 rounds then 1 minute rest & switch stations.
1A – DB Squat & Press
1B – KB Swing
2A – Bag Work
2B – Slide Mountain Climb
3A – Beat The Drum w/ Cossack Squats
3B – Jump MB Slam
C – Finish: 10/3 Core Stability – Bird Dog Hold, Wall Braced Dead Bug Hold (L & R), Side Plank Hold (L & R)
Thursday February 11, 2016
“The status quo sucks.” – George Carlin
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Underhand Grip Row
3 – DB Reverse Lunge & 1 Arm Press
4 – SHELC
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Nordic Sprint Arms, Horizontal Squat, Jumping Jacks
“The status quo sucks.” – George Carlin
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Underhand Grip Row
3 – DB Reverse Lunge & 1 Arm Press
4 – SHELC
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Nordic Sprint Arms, Horizontal Squat, Jumping Jacks
Friday February 12, 2016
“I don’t want to die without any scars.” – Chuck Palahniuk
A – Warm Up
B – 30/30 Friday Training
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Band Resisted Psoas Activation Roll Up
2 – Push Position DB Row
3 – Push Up & Pike
4 – KB Swing
5 – Loaded Kneel & Rise w/MB
C – Finish: 20/10 Reverse Bear Crawl, Seal Jacks, Mountain Climb, DB Sprint Arms
“I don’t want to die without any scars.” – Chuck Palahniuk
A – Warm Up
B – 30/30 Friday Training
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Band Resisted Psoas Activation Roll Up
2 – Push Position DB Row
3 – Push Up & Pike
4 – KB Swing
5 – Loaded Kneel & Rise w/MB
C – Finish: 20/10 Reverse Bear Crawl, Seal Jacks, Mountain Climb, DB Sprint Arms
Saturday February 13, 2016
“Mistakes are the portals of discovery.” – James Joyce
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 L&R
2A – Ab Slide x 10
3A – French Presses x 10 L&R
“Mistakes are the portals of discovery.” – James Joyce
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 L&R
2A – Ab Slide x 10
3A – French Presses x 10 L&R
1B – SL Hip Thrust x 10 L&R
2B – Pike x 10
3B – Scap Push Up x 10
C – Finish: Coach Steve's Sculpted Shoulder Finisher…
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