Week #4 - Monday May 19 thru Saturday May 24, 2014

Monday May 19, 2014
“Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.” – Sydney J. Harris
A – Dynamic Warm-up & Hip Mobility
B – 40/20 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Rotational MB Slam
4 – DB Goblet Squat
5 – Lunge Stance Hold & Band Press
C – Finish: 15/15 Jump Squat, Bear Crawl, Skaters Hop, Hands Over The Line

Tuesday May 20, 2014
“My main goal in life is to be the person my dog thinks I am.” – Author Unknown
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.
1A – Pushups
2A – Lunge Stance Hold w/ Band Pec Activation

1B – DB Squat & Press
2B – SL Figure 4 Hip Extension Hold

1C – Lateral Lunge & Row
2C – Clam Shell Hold

C – Finish: 15/15 Jump Split Squats, Bag Work, Burpee, Mountain Climb

Wednesday May 21, 2014
“Love is not blind – it sees more, not less. But because it sees more, it is willing to see less.” – Rabbi Julius Gordon
A – Warm Up
B – Conditioning Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Sliding Mountain Climbs
2 – Tunnel Hops w/ Band Row Hold
3 – Wall Ball
4 – Prowler Sprints
5 – Bag Work
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, SL Hip Extension L&R, Long Plank Hold

Thursday May 22, 2014
“People often say that motivation doesn't last. Well, neither does bathing – that's why we recommend it daily.” – Zig Ziglar
A – Warm-up
B – Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Push-ups
1 Leg Dead-lift
Dead Bugs
SL Hinge
Burpees
C – Finish: 8/12 Sprints & Skipping

Friday May 23, 2014
“Out of what, a thousand?” – Mickey Rivers, responding to teammate Reggie Jackson's claim he had an IQ of 160.
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
1A – Push-up & Pike Combo
2A – Squat & Band Row Combo

1B – Jumping Split Squat Slam Ball
2B – KB Swing

1C – Push Up Position Hammer Curl (L & R)
2C – Mountain Jumpers

1D – Band Resisted Lateral Step
2D – Superman’s

Saturday May 24, 2014
“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.” – Carl Jung
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 Pull – R
2 – Side Plank & Band Pull – L
3 – Body Saw
4 – Lunge Stance Shoulder-2-Shoulder DB Press
5 – SL Glute Bridge – L
6 – SL Glute Bridge – R