New 4 Week Cycle Of Training Sessions - Monday March 31 - Saturday April 5, 2014

Monday March 31, 2014
"Great spirits have always encountered violent opposition from mediocre minds." – Albert Einstein
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Atomic Push Up
3 – DB Squat & Press
4 – MB Slam
C – Finish: 15/15 Jump Squats, 2 Foot Bear Crawl, Skaters Hop, Hands Over The Line

Tuesday April 1, 2014
"The health of people is really the foundation upon which all their happiness and all their power as a state depend." – Benjamin Disraeli
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L &R  
3 – Squat Hold & Alt Row, Split Squat Hold & Alt Row – L & R
4 – KB Goat Bag Hinge, Goblet Squat, Butt Burner 4000
5 – Pike, Body Saw, Slide Mountain Jumper
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Broad Jump

Wednesday April 2, 2014
"The first wealth is health." – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
Suitcase Carry
Begin at one end of the "track", pick up a heavy KB or DB and hold it at arm's length by your side. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track. Switch hands and walk back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Band Row + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Burpee + DB Swings
4 – Push Up + Tall Kneeling KB Woodchop
1:00 rest between
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L & R, Cook's Hip Lift Hold L & R

Thursday April 3, 2014
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." – Hippocrates
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Palloff Press Hold
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 15/15 Mountain Climb, MB Front-to-Back Shake, Horizontal Jumping Jacks, Tunnel Hops

Friday April 4, 2014
“I once had a rose named after me and I was very flattered. But I was not pleased to read the description in the catalogue . . 'No good in a bed, but fine against a wall.'" – Eleanor Roosevelt
A – Warm-up
B – Continuous 30 Second Movement Ladders
Siff Lunge
Plank to Scap Push Up
1 Leg Dead-lift
2 Stage Push Up Hold
Side Plank Reach & Rotate
Skaters Hop
Squat Hold
Run in place

Saturday April 5, 2014
“My luck is so bad that if I bought a cemetery, people would stop dying." – Ed Furgol
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – 1 Arm Plank Rows
2 – SL Glute Bridge – L
3 – SL Glute Bridge – R
4 – Dead Bugs
5 – 1/2 Kneeling DB Press
6 – Band Pull Aparts

Week #4 - Monday March 24 - Saturday March 29, 2014

Monday March 24, 2013
“It occurred to me that nothing in life vanishes as irretrievably as a lost fish.” – John Gierach
A – Warm-up and Hip Mobility
B – 30/30 Training
DB Squat & Alternating Press
Push Up w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Skaters Hop, Mountain Climb, Tunnel Hops, Bear Crawl

Tuesday March 25, 2013
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Reverse Lunge & 1 Arm Row
Ab Slide
C – Finish: 20/10 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday March 26, 2014
“If your dog is fat, you’re not getting enough exercise.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
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.
A1 – Lateral Step Up w/ Hop
A2 – 3 Points of Contact Plank Hold
B1 – Band Lateral Shuffle
B2 – Band Resisted Squat Hold
C1 – KB Swing
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold

Thursday March 27, 2014
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Warm Up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Reverse Lunge w/ DB Grab, Curl & Press Then Return
Push Up Position Band Row
SLDL w/ Anterior Reach
C – Finish: 15/15 Shuttle Sprints, MB Burpee, Bag Work, Mountain Jumps

Friday March 28, 2014
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Lunge Position “Y, T, W, L”
Gallows Row
C – Finish: 20/10 Partner Bag Work Shoves, Mountain Climb, Jumping Jacks, Horizontal Jumping Jacks

Saturday March 29, 2014
“Everybody has a plan until they get punched in the face.” – Mike Tyson
Stacking KB & Body-weight 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, 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, Squat & High Pull :30 
C –Finish: 8/12 Sprints