NEW 4 Week Cycle of Training Sessions: Monday November 10 - Saturday November 15, 2014

Monday November 10, 2014
“The richest man is not he who has the most, but he who needs the least.” – Unknown
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push-up & DB Row Combo
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Band Drive to Ankle Touch
4 – Slide Ham Curl
5 – Ab Slide
C – Finish: 15/15 Burpee, Bear Crawl, Skaters Hop, Mountain Climb

Tuesday November 11, 2014
“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson
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 – 4 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – "V" Seated S-2-S DB Press
C – Finish: 15/15 Lateral Bear Crawl, Jumping Jacks, Mountain Jump, Tunnel Hops

Wednesday November 12, 2014
“Whatever is begun in anger ends in shame.” – Benjamin Franklin
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Prowler 2 Handed Drag
2 – Atomic Plank & Pike Combo
3 – Feet Suspended Mountain Climb
4 – Lateral Lunge & Rotational Band Press
5 – DB Burpee
C – 10/3 Core Stability: Wall Braced Dead Bug Hold L&R, Prone Cobra Hold, Glute Medius Hold L&R

Thursday November 13, 2014
“Laughing at our mistakes can lengthen our own life. Laughing at someone else’s can shorten it.” – Cullen Hightower
A – Warm-up and Hip Mobility
B – 30/30 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse Track High Knee Monster Walk
4 – DB Squat & Press
5 – SL Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Quick Feet Drop Squat

Friday November 14, 2014
“Sometimes we strive so hard for perfection that we forget that imperfection is happiness.” – Karen Nave
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat Jump to Split Squat Jump Combo
3 – Horizontal Squat
4 – Contralateral Push Up Position to SL Drive Thru
5 – SL Hip Hinge w/ DB's or MB – Left Side
6 – SL Hip Hinge w/ DB's or MB – Right Side
C – Finish: 15/15 Reverse Bear Crawl, 4 Sec Squat Hold & Quick Return, 4 Square Hops, Sprint Arms

Saturday November 15, 2014
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.” – Winston S. Churchill
Stacking KB & Bodyweight exercises

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, Squat & Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Squat & Press :30 per hand, SL Hinge -R :30, SL Hinge - L: 30