Monday February 1, 2016
“Praise the bridge that carried you over.” – George Colman
A – Warm Up
B – Magnificent Monday Mayhem…
30/30 x 4
1 – Gallows Row
2 – 1 Arm KB Sumo Squat
3 – Reverse Lunge & Band Hand Row
4 – Atomic Push Up
5 – Farmers Walk
C – Finish: 15/15 Tunnel Hop, Beast Crawl, Squat Jump, Hands Over The Line
“Praise the bridge that carried you over.” – George Colman
A – Warm Up
B – Magnificent Monday Mayhem…
30/30 x 4
1 – Gallows Row
2 – 1 Arm KB Sumo Squat
3 – Reverse Lunge & Band Hand Row
4 – Atomic Push Up
5 – Farmers Walk
C – Finish: 15/15 Tunnel Hop, Beast Crawl, Squat Jump, Hands Over The Line
Tuesday February 2, 2016
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” at each station with 1 minute rest & transition between stations
1A – Prisoner Squat
1B – Push Up
2A – Band Braced Dead Bug
2B – Bird Dog Hold
3A – DB Plank Row
3B – Prone Cobra Hold
4a – SHELC
4b – Bus Drivers
C – Finish: 15/15 Bag Work, Reverse Bear Crawl, Skaters Hop, Tunnel Hop w/MB
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” at each station with 1 minute rest & transition between stations
1A – Prisoner Squat
1B – Push Up
2A – Band Braced Dead Bug
2B – Bird Dog Hold
3A – DB Plank Row
3B – Prone Cobra Hold
4a – SHELC
4b – Bus Drivers
C – Finish: 15/15 Bag Work, Reverse Bear Crawl, Skaters Hop, Tunnel Hop w/MB
Wednesday February 3, 2016
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 30 secs work, 30 secs “rest” X 4 rounds.
1 – Horizontal Jumping Jacks
2 – Crashing Waves
3 – Band Tug-O-War
4 – Bag Speed Punch
5 – MB High Toss
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L&R, Glute Medius Isolation Hold L&R
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 30 secs work, 30 secs “rest” X 4 rounds.
1 – Horizontal Jumping Jacks
2 – Crashing Waves
3 – Band Tug-O-War
4 – Bag Speed Punch
5 – MB High Toss
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L&R, Glute Medius Isolation Hold L&R
Thursday February 4, 2016
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row w/4 Sec Hold
4 – Bulgarian Squat w/3-1-X Tempo
C – Finish: 8/12 MB Squat Jump & Bootstrapper
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row w/4 Sec Hold
4 – Bulgarian Squat w/3-1-X Tempo
C – Finish: 8/12 MB Squat Jump & Bootstrapper
Friday February 5, 2016
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
20/40 X 4
1 – Spiderman Push Up w/2 sec Pause
2 – Gallows Mountain Climb
3 – Band Sprint in Place
4 – DB SL Hinge
5 – KB Cossack Squat
C – Finish: 15/15 Twist Mountain Jump, DB Speed Punch, Bear Crawl, Skater Hop w/Reach
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
20/40 X 4
1 – Spiderman Push Up w/2 sec Pause
2 – Gallows Mountain Climb
3 – Band Sprint in Place
4 – DB SL Hinge
5 – KB Cossack Squat
C – Finish: 15/15 Twist Mountain Jump, DB Speed Punch, Bear Crawl, Skater Hop w/Reach
Saturday February 6, 2016
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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 – Push Up
1B – Dead Bug Hold
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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 – Push Up
1B – Dead Bug Hold
2A – SL Hip Thrust
2B – Split Squat Hold
2B – Split Squat Hold
3A – Gallows Row
3B – Gallows "Y" Plank Hold
C – Finish: 2 Minute Drill – DB Speed Punch & Mountain Climb
3B – Gallows "Y" Plank Hold
C – Finish: 2 Minute Drill – DB Speed Punch & Mountain Climb
