Week #4 - Monday July 14 thru Saturday July 19, 2014

Monday July 14, 2014
“Give me a stock clerk with a goal and I'll give you a man who will make history. Give me a man with no goals and I'll give you a stock clerk.” – James Cash (JC) Penny
A – Warm Up
B – Bodybuilding Bootcamp Routine
30 seconds of work, 30 seconds of rest X 4 rounds followed by 1 minute transition to the next station
1 – Gallows Row
2 – KB Goblet Squat
3 – Band Stabilized Dead Bug
4 – DB Windmill
C – Finish: 15/15 Mountain Climb, Squat Jump, Beast Crawl, Sprint Arms

Tuesday July 15, 2014
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank Reach & Rotate – R
3 – Spiderman Push Up
4 – Siff Squat
5 – SL Hinge – L
6 – SL Hinge – R
C – Finish: 8/12 Sprints

Wednesday July 16, 2014
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
A – Warm Up
B – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Band Resisted Shuttle Run
2 – Battle Ropes “Beat the Drums” Squats
3 – Gallows 3 Part Squat Jumps
4 – Lateral Band Resisted Bear Crawl
5 – Suitcase Carry w/DB
C – Finish: 10/3 Core Stability – Long Plank Hold, SL Hip Extension Hold L&R, "T" Push Up Hold L&R

Thursday July 17, 2014
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Warm Up
B – Yep…It's Thursday, Alright!
40 – 20 Protocol X 4 Rounds
1 – Mountain Jump to Climb
2 – Split Squat Hold & Row
3 – KB Swing
4 – Parallett's Dips to Hold
5 – Prowler 2 Arm Forward Pull
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, Bear Crawl

Friday July 18, 2014
“Nothing can add more power to your life than concentrating all your energies on a limited set of targets.” – Nido Qubein
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps

2A – DB Strict Standing Press
2B – ½ Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Squat Jumps
C – Finish: 15/15 Skater's Hop, Hands Over The Line, Cross Body Mountain Climb, Speed Inch Worm w/Stuck Feet

Saturday July 19, 2014
“Stimulate don’t annihilate” – Lee Haney
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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 – Pushup
1B – Dead Bug Hold

2A – Bulgarian Squat
2B – SL Hip Thrust Hold

3A – Speed Bag Simulation Work
3B – T-Push Up Hold
C – Finish: Speed Punch & Jumping Jacks