Week #4 - Monday July 14 thru Saturday July 19, 2014

Monday July 14, 2014
“Give me a stock clerk with a goal and I'll give you a man who will make history. Give me a man with no goals and I'll give you a stock clerk.” – James Cash (JC) Penny
A – Warm Up
B – Bodybuilding Bootcamp Routine
30 seconds of work, 30 seconds of rest X 4 rounds followed by 1 minute transition to the next station
1 – Gallows Row
2 – KB Goblet Squat
3 – Band Stabilized Dead Bug
4 – DB Windmill
C – Finish: 15/15 Mountain Climb, Squat Jump, Beast Crawl, Sprint Arms

Tuesday July 15, 2014
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank Reach & Rotate – R
3 – Spiderman Push Up
4 – Siff Squat
5 – SL Hinge – L
6 – SL Hinge – R
C – Finish: 8/12 Sprints

Wednesday July 16, 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 – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Band Resisted Shuttle Run
2 – Battle Ropes “Beat the Drums” Squats
3 – Gallows 3 Part Squat Jumps
4 – Lateral Band Resisted Bear Crawl
5 – Suitcase Carry w/DB
C – Finish: 10/3 Core Stability – Long Plank Hold, SL Hip Extension Hold L&R, "T" Push Up Hold L&R

Thursday July 17, 2014
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Warm Up
B – Yep…It's Thursday, Alright!
40 – 20 Protocol X 4 Rounds
1 – Mountain Jump to Climb
2 – Split Squat Hold & Row
3 – KB Swing
4 – Parallett's Dips to Hold
5 – Prowler 2 Arm Forward Pull
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, Bear Crawl

Friday July 18, 2014
“Nothing can add more power to your life than concentrating all your energies on a limited set of targets.” – Nido Qubein
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps

2A – DB Strict Standing Press
2B – ½ Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Squat Jumps
C – Finish: 15/15 Skater's Hop, Hands Over The Line, Cross Body Mountain Climb, Speed Inch Worm w/Stuck Feet

Saturday July 19, 2014
“Stimulate don’t annihilate” – Lee Haney
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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.
1A – Pushup
1B – Dead Bug Hold

2A – Bulgarian Squat
2B – SL Hip Thrust Hold

3A – Speed Bag Simulation Work
3B – T-Push Up Hold
C – Finish: Speed Punch & Jumping Jacks

Week #3 Of The Current 4 Week Session - Monday July 7 - Saturday July 12, 2014

Monday July 7, 2014
“It is not necessary to change. Survival is not mandatory.” – W. Edwards Deming
A – Warm Up
B – Monday Morning Mindfulness
40 seconds of work, 20 seconds of rest X 4 exercises for 5 “rounds”.
1 – Band Resisted Hinge & Row
2 – DB Reverse Lunge & Press
3 – Push Up & Shoulder Touch
4 – KB Walk & Squat
5 – Body Saw
C – Finish: 15/15 Skaters Hop, Quick Grasshoppers, Sprint In Place, Bear Crawl

Tuesday July 8, 2014
“The origin of the word change is the Old English cambium, which means ‘to become.’” – Robert Cooper
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Spiderman Push Up
3 – DB RDL
4 – Alternating Reverse Lunge + MB Chop Variation
C – Finish: 15/15 Mountain Climb, Bag Work, Burpee, Reverse Bear Crawl

Wednesday July 9, 2014
“Please don’t nag yourself with thoughts of failure. Do not set goals far beyond your capacity to achieve. Simply do what you can do, in the best way you know, and the Lord will accept of your effort.” – Gordon B. Hinckley
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Reverse Sprints
2 – Reverse Lunge Ropes Drum Beat
3 – Gallows Mountain Climb
4 – Wall Ball
5 – KB Swing
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold L&R, Superman Hold

Thursday July 10, 2014
“Reasons come first. Answers come second.” – Jim Rohn
A – Warm-up
B – 30 Second Complexes
1 – Pike & Reach Combo
2 – Slide Ham Curls
3 – Mountain Climb
4 – Prisoner Squat
5 – SL Bent-Knee Resisted Hip Extension – Left Side
6 – SL Bent-Knee Resisted Hip Extension – Right Side
C – Finish: 20/10 Burpee, Drop Squats, Speed Punch, Horizontal Jumping Jack

Friday July 11, 2014
“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu
No Training Sessions

Saturday July 12, 2014
“Love is composed of a single soul inhabiting two bodies.” – Aristotle
No Training Sessions