Week #3 - Monday February 17 thru Saturday February 22, 2014

Monday February 17, 2013
“The mature human being goes about doing what needs to be done regardless of whether that person feels great or terrible. Knowing that you are the kind of person with that kind of self-control brings all the satisfaction and confidence you will ever need. Even on days when the satisfaction and confidence just aren’t there, you can get the job done anyway.” – David K. Reynolds
A – Warm Up
B – Monday Madness...40 secs work, 20 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Dead–lift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Supine Position, SL Elevated Bent Knee Hip Extension
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, Squat Jump

Tuesday February 18, 2014
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on  former Major Leaguer Danny Napoleon's looks
A – Warm Up
B – Welcome to Tuesday, The 2^nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
1 Arm Bottom Up KB O/H Walk
60, 45, 30, 15
DB Lunge Stance Bent Over Row
KB Swings
C – Finish: 8/12 Sprints

Wednesday February 19, 2014
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Resisted Lateral Lunge w/ Rotation
3 – Gallows H/O Skips
4 – Jump MB Slams
5 – Sliding Inch Worms
C – Finish: 10/3 Core Stability: 3 Point Plank (L & R), Clam Shell Hold (L & R), Bird Dog Hold

Thursday February 20, 2014
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows U/H Rows
2 – DB Squat & Press
3 – Slide Push Ups
4 – KB Swing
C – Finish: 20/10 Skaters Hop, Bear Crawl, Stiff Leg Hops w/ Sprint Arms, Mountain Jumps

Friday February 21, 2014
“Don’t bunt. Aim out of the ballpark.” – David Ogilvy
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
T–Push Up Hold
Burpee
Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch

Saturday February 22, 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 – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Rambo Presses x 12

Week #2 - Monday February 10 thru Friday February 14, 2014

Monday February 10, 2014
“An intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way.” – Charles Bukowski
A – Warm Up
B – 40/20 Strength Work
40 seconds work, 20 seconds rest for 5 exercises X 4 rounds
1 – KB Swing
2 – Gallows Row
3 – SL Push Up
4 – Band Resisted Forward Lunge
5 – Ab Slides
C – Finish: 15/15 Bear Crawl, Squat Jump, Burpee, Skater Hops

Tuesday February 11, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up
2 – Prisoner Squat
3 – SL Hinge
4 – Jump Slam Ball
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Tunnel Hops, Speed Punch

Wednesday February 12, 2014
“Often the true test of courage is not to die but to live.” – Count Vittorio Alfieri
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 Rounds then 1 minute rest & switch stations.
1A – DB Burpee
1B – Bag Work
2A – Wall Ball
2B – Twist Mountain Jump
3A – Crashing Waves
3B – Bear Crawl to Lateral Shuffle
C – Finish: 10/3 Core Stability – Bird Dog, Dead Bug (L & R), Side Lying Hip Flexion (L & R)

Thursday February 13, 2014
“Vision without action is a dream. Action without vision is aimless. Vision with action will achieve.” – Anonymous
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Mixed Grip Row
3 – DB Squat & Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Prone In&Outs

Friday February 14, 2014
“Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.” – Helen Keller
A – Warm Up
B – 45/15 Endurance Training
45 seconds work, 15 seconds rest for 5 exercises X 4 rounds
1 – Strongman Crunch
2 – Lunge Position 1 Arm DB Row
3 – Atomic Plank & Push Up
4 – SL Hinge w/ KB
5 – 1/2 Kneeling Palloff Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold