Week #2 - Monday April 9 - Saturday April 14, 2012

Monday April 9, 2012
"Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom." – John Rohn
A – Warm Up
B – 30-30 X 4
30 seconds of work followed by 30 seconds of rest, 5 exercise circuit, 4 rounds.
1 – DB Squat & Alternate Press
2 – KB Swing
3 – Gallows Row
4 – Band Forward Lunge & Press
5 – Slide Ham Curl

Tuesday April 10, 2012
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Belt Squat’s & Horizontal Leg Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)

Wednesday April 11, 2012
“We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls.” – Robert J. McCracken
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 – Push Up Position Lateral Feet Hops
Superset Station#2:
1 – Band Resisted Bear Crawl
2 – Band Resisted Squat Jumps
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Gallows Ab Rollouts

Thursday April 12, 2012
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Jump & Slam Ball
DB 1 Arm Clean & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday April 13, 2012
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit
Hip Hinged “Y, T, W, L”
PVC Dips & Chest Press

Saturday April 14, 2012
“Love is not blind - it sees more, not less. But because it sees more, it is willing to see less.” – Rabbi Julius Gordon
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)