Week #3 - Monday April 8 - Thursday April 11, 2013

Monday April 8, 2013
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows SL Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Lateral Lunge w/MB Reach
C – Finish: 15/15 Spider Crawls & Jumping Jacks

Tuesday April 9, 2013
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 20/10 Jump Squat & Crab Crawl

Wednesday April 10, 2013
“Look within, for within is the wellspring of virtue, which will not cease flowing, if you cease not from digging.” – Marcus Aurelius
A – Warm Up
B – 40/20 X 5
40 secs work, 20 secs rest for 4 exercises X 5 rounds
1 – Crashing Waves
2 – Mountain Jumps
3 – Bag Work
4 – Jump MB Slams
C – Finish: 10/3 Core Stability

Thursday April 11, 2013
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Side-2-Side MB Slam
DB 1 Arm Hinge & Curl
Pike & Push Up
1 Arm Gallows Row
C – Finish: 20/10 Wall Sprints & Bear Crawl

Week #2: Monday April 1 thru Saturday April 6, 2013

Monday April 1, 2013
“The trouble with practical jokes is that very often they get elected.” – Will Rogers
A – Warm Up
B – 30/30 Training Day
30 secs work, 30 secs rest. 5 exercise X 4 “rounds” = 20 minutes
1 – Gallows Row
2 – Cork Screw Push Up
3 – Band Squat & 1 Arm Row
4 – Ab Slides
5 – Slide Ham Curls
C – Finish: 15/15 Bear Crawls & Jump Squats

Tuesday April 2, 2013
“The elephant strides at its own gait -- but the dogs do trail behind and bark.” – Kabir
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Jump Squat, Prisoner Squat, Squat Position Hold
2 – MB Knee Friendly Lunge L & R, Hip Hinge & Reach
3 – ½ Kneel & 1 Arm Press L & R, Squat Hold & Press
4 – Band Hip Extension Row L & R, Band Hammer Curl
5 – Pike, Body Saw, Mountain Climb
C – Finish: 15/15 Bag Work & Burpee

Wednesday April 3, 2013
“The longer I live the more beautiful life becomes.” – Frank Lloyd Wright
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Position Plank w/ SL ABduction/ADduction Leg Slides
½ Squat Band Speed Presses
Gallows Push Up Position Sprints
Bulgarian Jumping Squats
Band Resisted Jumping Jacks to Lateral Walks
C – Finish: 10/3 Core Stability

Thursday April 4, 2013
“If you aren't going all the way, why go at all?” – Joe Namath
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 8/12 Sprints & Hands Over The Line

Friday April 5, 2013
“In order to be effective truth must penetrate like an arrow -- and that is likely to hurt.” – Wei Wu Wei
A – Warm Up
B – 15/15 X 4 Intervals
1 – Gallows Row
2 – KB Swing
3 – Siff Squats
4 – Jump MB Slam
C – Finish: 20/10 Broad Jump Burpee & Wall Sprints

Saturday April 6, 2013
“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 – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Body Saw
5 – Side-2-Side MB Slam
6 – Scap Push Ups