Week #4 - Monday June 16 thru Saturday June 21, 2014

Monday June 16, 2014
“If you could do something that changes someone's life, but you're too selfish about your fear of doing it, both of you lose.” – Paraphrased from Alwyn Cosgrove
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 & Reach
2 – KB Swing
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 20/10 Jump Squat, Bear Crawl, Lateral Shuffle, Inch Worm

Tuesday June 17, 2014
“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 – Tuesday’s Are Great!
Adrenaline Abs – 10 secs work, 5 secs transition between two stations for 5 minutes. 1 minute rest between rounds.
1A – Gallows Row
1B – Hands Overhead Squat Hold

2A – 10 Second Push Up
2B – Dead Bug Hold

3A – SL Hinge w/ MB Reach
3B – Clam Shell Hold
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hops, Lateral Bear Crawl

Wednesday June 18, 2014
“If your dog is fat, both of you need a better exercise and nutrition plan.” – Me
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Running Slide Ham Curl
2 – Bag Carry
3 – Wall Ball
4 – Band Resisted Sprint In Place
5 – Gallows Twisting Mountain Jumps
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, Side Glute Medius Hold L&R, Glute Bridge

Thursday June 19, 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 – Gloriousness On A Thursday…
10, 20, 30 Ladder Intervals & The Push Up Challenge
1A – Reverse Lunge w/ Elbow To Ankle
1B – Spiderman Push Up

2A – Band Squat & 1 Arm Row
2B – Push Up w/ 4 Sec Pause

3A – Suitcase Carry
3B – Push Up & Pike
C – Finish: 15/15 Squat Hold & Pulse, Sprint Arms, Mountain Climb, Speed Punch

Friday June 20, 2014
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” – David Walter
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Side Plank Hip Raise & Lower

B – Forward Lunge & 1 Arm Band Press

C – KB Swing

D1 – Mountain Jumpers
D2 – Prone Cobra
C – Finish: 15/15 Skaters Hop, Hands Over The Line, Hop Scotch, Bear Crawl

Saturday June 21, 2014
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
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. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Scap Push Up