Monday January 4, 2016
“Every man with a new idea is a crank until the idea succeeds... Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Reverse Lunge & MB Chop
2 – MB Squat w/4 Sec Hold
3 – KB Swing
4 – McGill Curl-up Hold
5 – Spiderman Pushup
6 – SL Hip Extension
C – Finish: 15/15 DB Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb
“Every man with a new idea is a crank until the idea succeeds... Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Reverse Lunge & MB Chop
2 – MB Squat w/4 Sec Hold
3 – KB Swing
4 – McGill Curl-up Hold
5 – Spiderman Pushup
6 – SL Hip Extension
C – Finish: 15/15 DB Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb
Tuesday January 5, 2016
“Thanks are justly due for boons unbought.” – Ovid
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Bird Dog Hold
“Thanks are justly due for boons unbought.” – Ovid
A – Dynamic Warm Up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushup
1B – Bird Dog Hold
2A – 1 Arm DB Squat
& Press
2B – Clamshell Hold
2B – Clamshell Hold
3A – Knee Friendly
Lunge w/MB
3B – McGill Curl-Up Hold
C – Finish: 15/15 Twist Mountain Jump, Lateral Bear Crawl, DB Speed “Double Gun” Punch, Squat Jumps
3B – McGill Curl-Up Hold
C – Finish: 15/15 Twist Mountain Jump, Lateral Bear Crawl, DB Speed “Double Gun” Punch, Squat Jumps
Wednesday January 6, 2016
“Most human beings have an almost infinite capacity for taking things for granted.” – Aldous Huxley
A – Warm up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Crashing Waves to Drum Beats
2 – Slide Mountain Climb to Body Saw
3 – Gallows Triple Threat Jump Squats
4 – Band Hinge & Row
5 – Wall Sit w/ MB Raises
C – Finish: 10/3 Core Stability – Side Plank Hold L&R, Table Top, Dead Bug Hold L&R
“Most human beings have an almost infinite capacity for taking things for granted.” – Aldous Huxley
A – Warm up
B – 30/30 training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Crashing Waves to Drum Beats
2 – Slide Mountain Climb to Body Saw
3 – Gallows Triple Threat Jump Squats
4 – Band Hinge & Row
5 – Wall Sit w/ MB Raises
C – Finish: 10/3 Core Stability – Side Plank Hold L&R, Table Top, Dead Bug Hold L&R
Thursday January 7, 2016
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Grip Pushup Hold
2 – Gallows Feet Elevated Side Plank Hold w/ Arm Wave
3 – SL 1/2 Dead-lift Hold w/ 1 Arm Rope Wave
4 – ½ Kneeling Pallof Press Hold
5 – DB Push Up Position Row Hold
C – Finish: 8/12 Squat Jump & Slide Inch Worm
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Grip Pushup Hold
2 – Gallows Feet Elevated Side Plank Hold w/ Arm Wave
3 – SL 1/2 Dead-lift Hold w/ 1 Arm Rope Wave
4 – ½ Kneeling Pallof Press Hold
5 – DB Push Up Position Row Hold
C – Finish: 8/12 Squat Jump & Slide Inch Worm
Friday January 8, 2016
“Only a stomach that rarely feels hungry scorns common things.” – Horace
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Sliding Reverse Lunge – L
2 – Reaching Plank
3 – SL Hip Hinge w/Rotation
4 – Offset Grip Push Up
5 – Sliding Reverse Lunge – R
6 – Skaters Hop
7 – Hands Over the Line
8 – In & Out Squat
C – Finish: 20/10 Jump MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing
“Only a stomach that rarely feels hungry scorns common things.” – Horace
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Sliding Reverse Lunge – L
2 – Reaching Plank
3 – SL Hip Hinge w/Rotation
4 – Offset Grip Push Up
5 – Sliding Reverse Lunge – R
6 – Skaters Hop
7 – Hands Over the Line
8 – In & Out Squat
C – Finish: 20/10 Jump MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing
