Week #1 of the 4 weeks session - Monday February 27 - Saturday March 3, 2012

Monday February 27, 2011
“When you get to the end of all the light you know, and it's time to step into the darkness of the unknown, faith is knowing that one of two things shall happen: Either you will be given something solid to stand on or you will be taught how to fly.” – Edward Teller
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra

Tuesday February 28, 2012
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Rear Foot Elevated Split Squat
Gallows Row
PVC Dips & Chest Press

Wednesday February 29, 2012
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curls
Band Resisted, ½ Kneeling Speed Press
Gallows Mountain Climbers
SL Elevated Power Hops
Band Resisted Sprint & Shuffle

Thursday March 1, 2012
“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry Truman
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
DB Squat & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday March 2, 2012
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)

Saturday March 3, 2012
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – 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 (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)