Week #2 - Monday June 24 thru Saturday June 29, 2013

Monday June 24, 2013
“The few who do are the envy of the many who only watch.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
Gallows Row
Band Seated Hip Extension Row
KB Squat & High Pull
C – Finish: 15/15 Mountain Climb & MB Jump Slams

Tuesday June 25, 2013
“A computer is not supposed to replace the human mind ... it's supposed leverage it.” - Dink Weber
A - Warm Up
B - 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 (Jumping Jacks, Shuffle Splits, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee

Wednesday June 26, 2013
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." – Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Alternating Leg Speed Slide Ham Curl
Band Resisted, ½ Kneeling 1 Arm Speed Press
Gallows 3 Part Press Position Jumps
3 Second Tempo Push Up & Mountain Climb
Broad Jump Burpees
C – Finish: 10/3 Core Stability

Thursday June 27, 2013
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
A - Dynamic Warm-up & 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 – KB Swing
A2 – 3 Points of Contact Plank Hold

B1 – DB 1 Arm Squat & Press
B2 – SL Hip Extension Hold

C1 – Gallows Push Ups
C2 – Gallows Row Hold

C – Finish: 8/12 Burpees

Friday June 28, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – KB Goblet Squats
2 – SL Push Ups
3 – DB Sumo Deadlift
4 – Gallows Rows
C – Finish: Speed Punches!

Saturday June 29, 2013
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
Bodysaw x 10
Gallows Shoulder Complex w/ Hip Extension x 12

New 4 Week Training Cycle - Monday June 17 - Saturday June 22, 2013

Monday June 17, 2013
"Birds born in a cage think flying is an illness." — Alejandro Jodorowsky
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & Reach
2 – KB Swing
3 – Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Jump Squats & Bear Crawls

Tuesday June 18, 2013
“The miracle of the seed and the soil is not available by affirmation; it is only available by labor.” – Jim Rohn
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 Arm Band Reverse Lunge & Row
3 Push Up & 3 Lateral Bear Crawl
Gallows Row
C – Finish: 20/10 Burpee & Crab Crawl

Wednesday June 19, 2013
“If you want your dreams to come true, don't oversleep.” – Unknown
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Battle Ropes
Band Resisted Shuttle Sprints
Gallows 3 Part (Split, Split, Squat) Jumps
Fast Feet On A Step
3-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability

Thursday June 20, 2013
“Freedom is nothing else but a chance to be better.” – Albert Camus
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Split Squats
SL Hip Extension Hold
Prone Cobra
Triceps Push-ups
SL Hip Hinge
Rock-the-Boat
Table Top Hold
Burpee
C – Finish: 15/15 Bag Work & Mountain Climb

Friday June 21, 2013
“Winning isn’t everything, but wanting to win is.” – Vince Lombardi
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Pike Combo

B – Squat & Band Row
C – KB Swing & Lateral Step
D1 – Mountain Jumpers
D2 – Squat Jumps
C – Finish: 8/12 Sprints

Saturday June 22, 2013
“A man is the sum of his actions, of what he has done, of what he can do. Nothing else.” – Mahatma Gandhi
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Seated Side-2-Side DB Press
5 – Band Resisted SL Hip Extension
6 – Scap Push Up