Week #2 Of The Current 4 Week Cycle: Monday November 11 - Friday November 15, 2013

Monday November 11, 2013
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – Escalating Density Circuits
Maintain the same intensity level through each cycle as the work sets get longer while the rest periods get shorter.
1 – Goblet Squats
2 – 3 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – ½ Kneeling 1 Arm DB Press
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Tunnel Hops

Tuesday November 12, 2013
“You must have long term goals to keep you from being frustrated by short term failures.” – Charles C. Noble
A – Warm-up
B – 45/15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
1 Arm Gallows Row
C – Finish: 15/15 Burpee, Bag Work, Twist Mountain Jump, Sprint Arms

Wednesday November 13, 2013
“When you’re in the gym to train, then train. It makes no sense to have $100 shoes and a .10c butt!” – Me
A - Warm-up
B – 45 – 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing & Burpee Combo (5 to 1 ratio)
Push Up & Pike Combo (1 to 1 ratio)
Reverse Lunge Rope Slams to Drum Beats
Band Squat & 1 Arm Row
MB Toss & Chase
C – 10/3 Core Stability Finish

Thursday November 14, 2013
“I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.” – Og Mandino
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 8/12 Skipping & Sprinting

Friday November 15, 2013
“Bad times come to all of us. Our attitude determines how we react to them. Whether we allow them to make us bitter or better is up to us.” – Me
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 – Corkscrew Pushups
A2 – Bird Dog Plank Hold

B1 – DB ½ Kneeling Get Up
B2 – SL Hip Extension Hold

C1 – 1 Arm KB Row
C2 – T-Push Up Hold 

2 Minute Finisher!!! (Snails & Bear Crawls)

New 4 Week Training Cycle - Monday November 4 thru Friday November 8, 2013

Monday November 4, 2013 “If you want to see a positive, measurable change in your life you simply must be able to endure being uncomfortable.” – Me
A – Warm Up
B – 30-30 X 4
30 seconds of work followed by 30 seconds of rest, 5 exercise circuit, 4 rounds.
1 – DB Squat & Alternate Press
2 – KB Swing
3 – Gallows Row
4 – Partial Push Ups
5 – Slide Ham Curl
C – Finish: 15/15 Bear Crawl, Skaters Hop, Burpee, Jumping Squats

Tuesday November 5, 2013
“Tyranny knows no restraint of appetite.” – Jim Rohn
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Lawn Mower Rows
3 – Gallows Mountain Climber & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Sprints

Wednesday November 6, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Prowler Drags
2 – Push Up & Pike Combo
3 – Jump Split Squats MB Slams
4 – Lateral Lunge & Band Press
5 – Band Resisted Jumping Jacks
C – 10/3 Core Stability:

Thursday November 7, 2013
“I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse High Knee Monster Walks
4 – Ab Slides
5 – Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Lateral Shuffle

Friday November 8, 2013
“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” - Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat & Split Squat Jump Combo
3 – Side to Side Push-ups
4 – Side-to-side Frog Hops
5 – SL Hip Hinge w/ MB – Left Side
6 – SL Hip Hinge w/ MB – Right Side
C – Finish: 15/15 Lateral Bear Crawl, 4 Sec Squat Hold & Jump, 4 Square Hops, Speed Punch