Week #4 - Monday August 11 - Saturday August 16, 2014

Monday August 11, 2014
“You can only teach 10% of what you know.” – Alexander Everett
A – Warm Up
B – Monday Madness…
40 secs work, 20 secs recovery X 4 cycles
1 – Bulgarian Squat w/DB
2 – Push Up
3 – Gallows Row
4 – Band Hip Hinge
5 – Wall Braced Dead Bug
C – Finish: 15/15 Skaters Hop, Bear Crawl, Sprint Arms, Mountain Climb

Tuesday August 12, 2014
“Too many people overvalue what they are not and undervalue what they are.” – Malcolm Forbes
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Mountain Jump
6 – Mountain Climb
C – Finish: 15/15 Bag Work, Jumping Jack

Wednesday August 13, 2014
“Hindsight is an exact science.” – Guy Bellamy
A – Warm Up
B – Cardio Blast Wednesday
15/45 Protocol X 4 Cycles
1 – Prowler Sprints
2 – Band Resisted Horizontal Squats
3 – Bulgarian Squat Hops
4 – Band Loaded Gallows Row Holds
5 – DB Burpee
C – Finish: 10/3 Core Stability

Thursday August 14, 2014
“No seed ever sees the flower.” – Zen Saying
A – Warm Up
B – Bodybuilding Bootcamp…
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Parallets Push Up
C – Finish: 8/12 Sprints

Friday August 15, 2014
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Step Ups
2 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Gallows Push Up to 1/2 Push Up Hold
2 – Bag Work
Superset Station#3:
1 – Band Pull Through
2 – MB Toss & Chase 
C – Finish: 15/15 Bear Crawl, Tunnel Hop, Mountain Climb, Speed Punch

Saturday August 16, 2014
“We are disturbed not by what happens to us, but by our thoughts about what happens to us.” – Epictetus
Stacking KB & Body Weight Training
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Sumo Squat & High Pull :30