Week #3 - Monday July 29 thru Saturday August 3, 2013

Monday July 29, 2013
“It is impossible to defeat an ignorant man in an argument” – W.G. McAdoo
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – DB ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl & Burpee

Tuesday July 30, 2013
“Every young man thinks himself wise enough, just as every drunk man thinks himself sober enough.” – Philip Stanhope
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band 1 Arm Squat & Row
2 – Body Saw to Pike
3 – SL Hinge w/KB
4 – Jump MB Slam
C – Cardio Finish: 15/15 Bag Work & Jump Squats

Wednesday July 31, 2013
“Remember to always be yourself. Unless you suck.” – Josh Whedon
A – Warm Up
B – The Thrill of a Cardio Wednesday...
20/10 Tabata protocol. 20 secs work, 10 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

2a – Jumping Jacks w/ Ropes
2b – Burpee

3 – Prowler Sprints

4a – Wall Ball
4b – Wall Sprints

C – 10/3 Core Stability Challenge

Thursday August 1, 2013
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A – Warm-up
B – 45/15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – Behind Back MB Slam
3 – KB Offset Goblet Squat
4 – Plank Position Band Reach & Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jumps & Speed Punch

Friday August 2, 2013
“If I've got correct goals, and if I keep pursuing them the best way I know how, everything falls into line. If I do the right thing right, I'm going to succeed.” – Dan Dierdorf
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 MB Hip Hinge with Rotation X 10 (5 L&R)

C – Finish: 15/15 Mountain Climb & Tuck Jumps

Saturday August 3, 2013
“If you raise your children to feel that they can accomplish any goal or task they decide upon, you will have succeeded as a parent and you will have given your children the greatest of all blessings.” – Brian Tracy
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Clam Shell w/Hip Extension (R)
2 – Clam Shell w/Hip Extension (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Twisting Mountain 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 (1/2 Kneel Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Wood Chop – R, Figure 8)
3 – Band Complex 1 (Forward Lunge, Reverse Lunge, Squat)
4 – Band Complex 2 (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jump, Mountain Climb, Scap Push Up)