Week #4 in this current session - Monday November 12 - Saturday November 17, 2012

Monday November 12, 2012
"I watch moms pick up, put down, lift, swing, load, and carry fairly large loads all the time. We call these loads “children.” Yet, when we get to the gym, we seem to think that a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight pound weight and progress upwards as the child grows." –Coach Dan John
A – Warm-up
B – 45 / 15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
Gallows Row
C – Cardio Finisher

Tuesday November 13, 2012
“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.” – W.T. Purkiser
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)
C – Cardio Finisher

Wednesday November 14, 2012
“We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Thornton Wilder
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Row w/ Hip Extension
2 – KB Swing
3 – 4 Stage Push Up Hold (Low, High Wide Grip Hold, 1/2 Alternate Grip, High Wide Grip SL Hold)
4 – KB Squat & High Pull
5 – Gallows Skiers Palloff Press
6 – Mountain Jumper to Mountain Climber
7 – 1 Arm KB Swing
8 – 5 Skater Hops w/ 1 Squat Jump
9 – Crashing Waves
10 – Ladder Sprints

Thursday November 15, 2012
“Gratitude is the least of the virtues, but ingratitude is the worst of vices.” – Thomas Fuller
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Step & Swing
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
C – Cardio Finisher

Friday November 16, 2012
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A - Dynamic Warmup & 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.
A1 – Corkscrew Pushups
A2 – Bird Dog Plank Hold

B1 – DB Goblet Squat
B2 – SL Hip Extension Hold

C1 – 1 Arm KB Row
C2 – Side Plank Hold 

2 Minute Finisher!!! (Snails & Bear Crawls)