Off Week Training: Monday July 6, 2015 thru Saturday July 11, 2015

Monday July 6, 2015
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible. 
Start on a goal line...
Perform 12 Hands Overhead Squats
Sprint 20 yards and back to your goal line
12 Mountain Jumpers
Sprint 20 yards and back to your goal line
12 Push Ups
Sprint 20 yards and back to your goal line
12 Single Leg Hinges per leg
Sprint 20 yards and back to your goal line
12 Hands Overhead Squats
Sprint 20 yards and back to your goal line
Rest for 2 minutes, then:

Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

 

Tuesday July 7, 2015
"What saves a man is to take a step. Then another step. It is always the same step, but you have to take it." - Antoine De Saint-ExuperyA) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

 

Wednesday July 8, 2015
"Without danger you cannot get beyond danger." - George Herbert
 “A critic is a legless man who teaches running.” – Channing Pollock
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R) 

Thursday July 9, 2015
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi

A - Warm Up Well

B - 50, 40, 30, 20, 10
Pick a rep scheme and perform an exercise for that many repetitions. For example, choose Squats and so them for 50 repetitions. Then Push Ups for 40, and so on. Repeat this routine twice.

1 - Squats

2 - Push Up

3 - SL Hip Extensions (per side)

4 - Mountain Climbs

5 - Bear Crawl (use # of seconds performed as a count rather than reps)

 

Friday July 10, 2015

“A choice between two good things is the hardest choice there is.” - Dorn of Islandia

A) Warm-up well
B) Alternating Sprint/Skip & Push-ups Routine
In an open area, like a field, parking lot or track, sprint for 15 seconds or about 100 yards. Immediately upon finishing your sprint, drop to the ground and perform 10 STRICT (body straight, hips tight, elbows near your side, reach for the ground with the chest) push-ups. Recover by walking back to the starting point. Upon reaching the starting point, immediately repeat the sprint/push-ups combo but instead do High Knee Skips the distance this time.
Do this for 8 to 10 rounds.

 

Saturday July 11, 2015“To carry a grudge is like being stung to death by one bee.” – William Walton

A - Warm Up well

B - Go for a long, leisurely 20 to 30 minute walk.

That's it...

Week #2: Monday June 29 - Friday July 3, 2015

Monday June 29, 2015
"We know what we are, but know not what we may be." - William Shakespeare
A - Warm Up 
B - Monday Strength Training
30/30 X 4 
1 - Gallows Row 
2 - Push Up w/4 Sec Pause 
3 - Band Resisted KB Goblet Squat 
4 - Band Pull Through 
5 - Farmers Walk 
C - Finish: 15/15 Mountain Climb, Skater's Hop, Hands Over The Line, Squat Jump

Tuesday June 30, 2015

"Always do your best. What you plant now, you will harvest later." - Og Mandino
A - Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Push-up & Pike Combo
3 – ½ Kneeling 1 Arm DB Press
4 – Band Squat & Row
5 – Gallows Rollout
C – Finish: 15/15 Rotational Mountain Climb, MB Slam, Reverse Bear Crawl, Tunnel Hop

Wednesday July 1, 2015

"Success is finding satisfaction in giving a little more than you take." - Christopher Reeve
A - Warm Up & Hip Mobility
B - Cardio Blast Wednesday
45/15 Protocol X 4 Rounds
1 - Prowler Sprints
2 - Band Resisted, Dancing Punches
3 - 5-1 Ratio DB Double Punch & DB Burpee
4 - DB Speed Squat & Alternate Press
5 - Lateral Lunge & MB Slams
C – Finish: 10/3 Core Stability Work - Braced Dead Bug Hold L&R, Side Lying Glute Medius Hold L&R, Long Plank Hold

Thursday July 2, 2015

"The secret of getting ahead is getting started." - Mark Twain A – Warm Up
B – 15 Second Succession Complexes
6 exercise circuit. Perform each exercise for 15 seconds, with no rest between exercises. Take a 60 rest after each cycle. Perform 8 cycles.
1 – Reaching Plank
2 – Mountain Jump
3 – Push Up
4 – Jump Squat
5 – Split Jump
6 – Squat Hold
C – Finish: 8/12 Bag Work & S-2-S Swing

Friday July 3, 2015 
“Liberty is the right to choose. Freedom is the result of the right choice.” – Jules Renard
A - Foam Roll, Hip Mobility & Warm Up
B - The Dice Game

6 stations. Roll the dice to determine rep scheme per exercise. Roll the dice again to determine what station to transition to.

Play for 25 minutes.

New 4 Week Cycle: Week #1 - Monday June 22 thru Saturday June 27, 2015

Monday June 22, 2015
“The best way to learn to train a dog is to let a dog that’s smarter than you are train you.” – Robert Ruark
A – Foam Roll, Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Goblet Squat
C – Finish: 15/15 Rotational Mountain Climb, Jump Squat, Beast Crawl, DB Speed Punch

Tuesday June 23, 2015
“There is much mystic nonsense written about hunting but it is something that is much older than religion. Some are hunters and some are not.” – Ernest Hemingway, An African Journal 
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jumping Jacks, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band Squat & Row L&R, Rotational Swing)
5 – Core Complex (Pikes, Mountain Jumps, Reaching Planks)
C – Finish: 20/10 Bag Work, DB Burpee, Tunnel Hops, Horizontal Squats

Wednesday June 24, 2015
“Whatever is begun in anger ends in shame.” – Benjamin Franklin
A – Warm Up
B – Wednesday Conditioning Special
20/40 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Jump MB Slam
3 – Gallows “Y” Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, T-Push Up Hold

Thursday June 25, 2015
“Laughing at our mistakes can lengthen our own life. Laughing at someone else’s can shorten it.” – Cullen Hightower
A – Warm-up
B – Continuous 30 Second Movement Ladders  
1 – Split Squat
2 – SL Hip Extension
3 – Superman’s w/3 sec pause
4 – Horizontal Squat
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Bootstrapper
C – Finish: 15/15 Lunge Stance DB S-2-S Swing, Mountain Climb, Skaters Hop w/Reach, Lateral Bear Crawl

Friday June 26, 2015
“Nature does not hurry, yet everything is accomplished.” – Lao Tzu
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Offset Hold Goblet Squats
2 – SL Push Ups
3 – SL Band Hip Extensions
4 – Gallows Row w/4 Sec Pause
C – Finish: DB Speed Punch & Sprint Arms!

Saturday June 27, 2015
“It’s kind of fun to do the impossible.” – Walt Disney
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Hinge & Row X 10
Sequence #2:
1 – Reverse Slide Lunge X 10 per leg
2 – Strongman Crunch X 10
3 – Band Glute Bridge Hold w/ Band Pull Apart X 10

Week #4: Monday June 15 - Saturday June 20, 2015

Monday June 15, 2015
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up & Reach
2 – KB Swing
3 – Reverse Slide Lunge & MB Chop
4 – Gallows Row
5 – Body Saw
C – Finish: 20/10 Jump Squat, Bear Crawl, Skaters Hop w/Reach, Reverse Inch Worm

Tuesday June 16, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up
B – Tuesday’s Are Great!
Adrenaline Abs – 10 secs work, 5 secs transition between two stations for 5 minutes. 1 minute rest between rounds.
1A – Lunge Stance DB Row
1B – “Y” Squat Hold

2A – 10 Second Push Up
2B – Dead Bug Hold

3A – SL Hinge w/ MB Reach
3B – Clam Shell Hold
C – Finish: 15/15 Bag Work, Mountain Climb, Tunnel Hops, Horizontal Jumping Jacks

Wednesday June 17, 2015
“When you kill time, remember that it has no resurrection.” ― A.W. Tozer
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Running Slide Ham Curl
2 – Prowler Sprints
3 – Behind The Back MB Slam
4 – Band Resisted Sprint In Place
5 – Gallows Twisting Mountain Jumps
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, Side Glute Medius Hold L&R, Glute Bridge

Thursday June 18, 2015
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Gloriousness On A Thursday…
10, 20, 30 Ladder Intervals & The Push Up Challenge
1A – Reverse Lunge w/ Elbow To Ankle
1B – Spiderman Push Up

2A – Band Squat & 1 Arm Row
2B – Push Up w/ 4 Sec Pause

3A – Suitcase Carry
3B – Push Up & Pike
C – Finish: 15/15 Squat Hold & Pulse, Sprint Arms, Mountain Climb, Speed Punch

Friday June 19, 2015
“Everyone who has ever taken a shower has had an idea. It's the person who gets out of the shower, dries off, and does something about it that makes a difference.” – Nolan Bushnell
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Wide Stance Side Plank Hip Raise & Lower
B – Forward Lunge & 1 Arm Band Press
C1 – KB Swing
C2 – KB Goblet Squat
D1 – Mountain Jumps
D2 – Superman w/DB’s
C – Finish: 15/15 Squat Jump, Hands Over The Line, Hula Hoop, Bear Crawl

Saturday June 20, 2015
“The lure of the distant and the difficult is deceptive. The great opportunity is where you are.” – John Burroughs
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Reverse Hyper’s On Ball

Week #3: Monday June 8 - Saturday June 13, 2015

Monday June 8, 2014
“Nothing in war terrified me as much as walking up to my first elephant, and I was reasonably terrified during the war.” – Robert Ruark , "In True"
A – Warm Up
B – Monday Madness and Strength Gains…
40/20 X 4
1 – Gallows Row
2 – Push Up
3 – Slide Ham Curl
4 – Goblet Squat w/KB
5 – Farmers Walk
C – Finish: 15/15 Frog Hip Extension, Reverse Bear Crawl, Skaters Hop, Mountain Climb

Tuesday June 9, 2015
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Wide Stance Squat
3 – Wide Stance Squat Hold
4 – Mountain Climb
5 – Push Up
6 – Scap Push Up
C – Finish: 15/15 DB Speed Punch, Tunnel Hop, Boot Strappers, Lunge Stance S-2-S Swing

Wednesday June 10, 2015
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – KB Swing w/Step
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold w/DB L&R, Bird Dog Hold w/DB L&R, Side Plank Reach & Rotate w/DB

Thursday June 11, 2015
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Slide Inch Worms
2 – Push Up & Step
3 – Sliding Reverse Lunge Band 1 Arm Reach & Row – L
4 – Sliding Reverse Lunge Band 1 Arm Reach & Row – R
5 – Frog Crunch
C – Finish: 8/12 Skaters Hop & Horizontal Squat

Friday June 12, 2015
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – Band Pull Through w/3 Pulses
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – Walking w/Plate O/H
C – Finish: 15/15 Lateral Bear Crawl, Bag Work, Boot Strappers, Tunnel Hops

Saturday June 13, 2015
“Action without thought is a form of insanity; Thought without action is a crime.” – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Gallows Horizontal Jumping Jacks
3 – Frog Hip Extensions w/Band
4 – SL Band Resisted Donkey Kicks
C – Finish: Arm Circles!