Week #4 - Monday October 15 - Friday October 19, 2012

Monday October 15, 2012
“Remember that everyone you meet is afraid of something, loves something, and has lost something.” – H. Jackson Brown Jr.
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Hip Extension Band Row
2 – Spiderman Push Up
3 – DB Goblet Squat
4 – Strongman Crunch
C – Finisher (15 – 15 Bag Work & Burpee Complex)

Tuesday October 16, 2012
“What may be done at any time will be done at no time.” – Scottish Proverb
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finisher (8/12 Sprints)

Wednesday October 17, 2012
“It is not what we take up, but what we give up, that makes us rich.” – Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
High Speed Forward Lunge & Band Press
DB Loaded Kneel & Rise
KB Swings
Step Up & MB Press
Mountain Climb to Hands Over The Line

Thursday October 18, 2012
“Everybody has a plan until they get hit” – Mike Tyson
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB Goblet Squat
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finisher (15/15 Bear Crawl & Jumping Jacks)

Friday October 19, 2012
"Spectacular achievement is always preceded by unspectacular preparation” – Robert Schuller
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat
2 – Burpee to Skater Hops
Superset Station#2:
1 – 1 Arm Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & 180 Degree Rotation
2 – Jump Rope
C – Finisher (20/10 Squat Complex)