Week #4 - Monday March 18 - Friday March 22, 2013

Monday March 18, 2013
“No man can put a chain about the ankle of his fellow man without at last finding the other end fastened about his own neck.” – Frederick Douglass, speech, Civil Rights Mass Meeting, Washington, D.C., 1883
A – Warm-up and Hip Mobility
B – 40/20 Training X 4 Rounds
Knee Friendly Lunge w/MB
Push Up (4 sec pause at bottom)
Band Squat & 1 Arm Row
½ Kneeling 1 Arm DB Press
KB Swing
C – Finish: 20/10 MB Slam & Crab Crawl

Tuesday March 19, 2013
“Freedom is not worth having if it does not connote freedom to err.” – Mahatma Gandhi
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Forward Lunge & Palloff Press
Ab Slides
SL Hip Hinge & DB Row
Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work & Jump Squats

Wednesday March 20, 2013
“Order without liberty and liberty without order are equally destructive.” – Theodore Roosevelt
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
Skater Hops
Mountain Jumps
Bag Work
Band Squat & Press
Bear Crawl
MB Toss & Chase
C – Finish: 10/3 Core Stability X 5 exercise

Thursday March 21, 2013
“The contest for ages has been to rescue liberty from the grasp of executive power.” – Daniel Webster
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
Push Up to Side Plank
DB Goblet Squat
Gallows Row
Band Resisted SL Hip Extension
Pikes
C – Finish: 15/15 Reverse Spider Crawl & Sprint in Place

Friday March 22, 2013
"We aim above the mark to hit the mark." – Ralph Waldo Emerson
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (1 Arm Walking KB Swing (L & R), Walking 2 Arm KB Swing )
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: Walk Back Sprints x 10

Week #3 - Monday March 11 - Thursday March 14, 2013

Monday March 11, 2013
“Our days are identical suitcases… all the same size… but some people can pack more into them than others.” – Unknown
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – "V" Seated Rope Slams
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch

Tuesday March 12, 2013
“Sales people should take lessons from their kids. What does the word “no“ mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift
4 – Alternating Reverse Lunge + DB Press
C – Finish: 8/12 Sprints & Reaching Push Up Plank

Wednesday March 13, 2013
"There is no achievement without goals." – Robert J. McKaine
A – Warm Up
B – 60/30 Strength/Cardio Routine
Perform 60 seconds of work and 30 seconds of rest for each of 2 exercises twice, followed by a one minute rest and transition.
A1 – Walking Asymmetrically Loaded Lunge
A2 – Front-2-Back Hops

B1 – Gallows Chest Press
B2 – Skater Hops

C1 – KB 1 Arm Snatch

C2 – SL Rotational Hops
C – Finish: 10/3 X 6, 5 Exercise Core Stability Circuit

Thursday March 14, 2013
“An excellent wife who can find? She is far more precious than jewels. The heart of her husband trusts in her, and he will have no lack of gain.” – Proverbs 31
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – Top Half Get Up – R
2 – Top Half Get Up – L
3 – SL Push Up
4 – Slide Mountain Climber
5 – SL Bent Knee Hip Extension – R
6 – SL Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee & Bag Work