Week #4 - Monday August 5 - Saturday August 10, 2013

Monday August 5, 2013
"From now on, ending a sentence with a preposition is something up with which I will not put." - Sir Winston Churchill 
A - Warm Up
B - 45/15 Unilateral Training
1 - Clam Shell w/ Hip Extension
2 - DB O/H 1/2 Kneel & Rise
3 - 1 Arm KB Swing
4 - 1 Arm Squat & Row
5 - 1/2 Dead Bug
C - Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday August 6, 2013
"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln
A - Warm Up
B - Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Sprint & Shuffle
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Finish: 15/15 Bag Work & Burpee

Wednesday August 7, 2013
"Adversity is the touchstone of friendship." - French Proverb
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

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

3a – Gallows Split Squat Hops
3b – Jumping Jacks

4a – DB Squat & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday August 8, 2013
"In prosperity our friends know us; in adversity we know our friends." - John Churton Collins
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
1 Arm Gallows Row
C - Finish: 20/10 Twisting Mountain Jumps & Skaters Hop

Friday August 9, 2013
"Adversity causes some men to break; others to break records." - William Arthur Ward
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Holds
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – Finish: 15/15 Lateral Bear Crawl & Lateral Shuffle

Saturday August 10, 2013
"The body is an instrument, the mind its function, the witness and reward of its operation." - George Santayana
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up