Week #2 - Monday October 20 - Saturday October 25, 2014

Monday October 20, 2014
“Critics are like eunuchs in a harem; they know how it's done, they've seen it done every day, but they're unable to do it themselves.” – Paulo Coelho
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Rows
2 – Plank Position Band Press
3 – DB Squat & 1 Arm Hammer Curl
4 – KB Swing
5 – Band Resisted Forward & Backward Train Track Walks
C – Finisher: 20/10 DB Speed Punch, Skaters Hop, Mountain Climb, Beast Crawl

Tuesday October 21, 2014
“Compassion is not just feeling with someone, but seeking to change the situation. Frequently people think compassion and love are merely sentimental. No! They are very demanding. If you are going to be compassionate, be prepared for action!” – Desmond Tutu
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jump Slam, Low Stance Crashing Waves, Drums)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Row Complex (1 Arm Row R & L, 2 Hand Row)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Sprint In Place, Horizontal Squat

Wednesday October 22, 2014
“If you wish to find, you must search. Rarely does a good idea interrupt you.” – Jim Rohn
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Band Resisted Bear Crawl
1b – Band Resisted Speed Squats

2a – Prowler Sprint
2b – Burpee w/ Push Up

3a – Gallows Low Skiers Hop
3b – Band Tug-O-War

4a – DB Drop Squat & Press
4b – Skater Hops
C – Core Stability: 10/3 Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold

Thursday October 23, 2014
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – DB Plank Row
Station #2
1 – Push Up
2 – Cook's Hip Lift
3 – Body Saw
C – Finish: 15/15 Skip In Place, Burpee, Mountain Climb, Skaters Hop

Friday October 24, 2014
“Those who can make you believe absurdities can make you commit atrocities.” – Voltaire
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1 – Forward Lunge & 1 Arm DB Press
2 – Atomic Plank w/4 sec hold & Push Up
3 – Band Lawnmower Row
4 – KB Swing
5 – Ab Slide
C – Finish: 20/10 Jump Squat w/3 sec pause, Bear Crawl, MB Jump Slam, Twist Mountain Jumps

Saturday October 25, 2014
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss. As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson
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, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Pike
4 – 1/2 Kneeling DB Side-2-Side Press
5 – Hip Thrust – L
6 – Hip Thrust – R

New 4 Week Cycle - Monday October 13 - Saturday October 18, 2014

Monday October 13, 2014
“There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old–fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Monday…the GREATEST day of the week!
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Lunge Position Reaching Band Row
2 – Push Up
3 – KB Goblet Squats
4 – Wall Braced Dead Bugs
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop

Tuesday October 14, 2014
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Palloff Press From Staggered Stance Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

Wednesday October 15, 2014
“Sales people should take lessons from their kids. What does the word “no” mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Press
4 – Bulgarian Squat Hops
5 – Band Resisted Skaters Hop
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, Long Plank Hold From P/U Position

Thursday October 16, 2014
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Side to Side Push-ups
4 – Slide Mountain Jump
5 – SL Bent-Knee Resisted Hip Extension / Left Side
6 – SL Bent-Knee Resisted Hip Extension / Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Burpee, DB Loaded Speed Punches

Friday October 17, 2014
“Goals allow you to control the direction of change in your favor.” – Brian Tracy
A – Warm Up
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Loaded Bulgarian Squat
2 – 3 Phase Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb

Saturday October 18, 2014
To Be Announced…