New 4 Week Cycle - Monday October 13 - Saturday October 18, 2014

Monday October 13, 2014
“There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old–fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Monday…the GREATEST day of the week!
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Lunge Position Reaching Band Row
2 – Push Up
3 – KB Goblet Squats
4 – Wall Braced Dead Bugs
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop

Tuesday October 14, 2014
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Palloff Press From Staggered Stance Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

Wednesday October 15, 2014
“Sales people should take lessons from their kids. What does the word “no” mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Press
4 – Bulgarian Squat Hops
5 – Band Resisted Skaters Hop
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, Long Plank Hold From P/U Position

Thursday October 16, 2014
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Side to Side Push-ups
4 – Slide Mountain Jump
5 – SL Bent-Knee Resisted Hip Extension / Left Side
6 – SL Bent-Knee Resisted Hip Extension / Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Burpee, DB Loaded Speed Punches

Friday October 17, 2014
“Goals allow you to control the direction of change in your favor.” – Brian Tracy
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 Loaded Bulgarian Squat
2 – 3 Phase Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb

Saturday October 18, 2014
To Be Announced…