NEW 4 Week Cycle: Monday March 30 - Thursday April 2, 2015

Monday March 30, 2015
"The world does not belong to those who sign up. The world belongs to those who show up." – Frazz
A – Warm Up
B – 20/10 X 4 Protocol
1A – Gallows Row
1B – Push Up
2A – Goblet Squat
2B – KB Swing
3A – DB Plank Row – L
3B – DB Plank Row – R
4 – 1/2 Kneeling Palloff S-2-S Swing
C – Finish: 15/15 Tunnel Hop, Mountain Climb, DB Speed Punch, Bear Crawl

Tuesday March 31, 2015
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up to RKC Plank
3 – Band Reverse Lunge & 1 Arm Row
4 – Farmers Walk
C – Finish: 15/15 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday April 1, 2015
"Only the dead have seen the end of war." – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
30/30 X 4
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Band Tug-O-War
4 – Bulgarian Squat Hops
5 – DB Speed Punch
C – Finish: 10/3 Core Stability – Wide Out Hold, Glute Medius Activation Hold (L&R), Dead Bug Hold (L&R)

Thursday April 2, 2015
"No matter how bad you feel, there is always someone out there who feels worse, and is still moving." – Anonymous
A – Warm Up
B – Bodyweight 30 Second Complex
Perform each of 6 exercises for 30 seconds followed by a 1 minute rest. Perform 5 rounds.
1 – DB Loaded 1/2 Kneel to Stand – R
2 – DB Loaded 1/2 Kneel to Stand – L
3 – Band Resisted Chest Press
4 – Body Saw
5 – SL Band Resisted Hip Extension – R
6 – SL Band Resisted Hip Extension – L
C – Finish: 15/15 Horizontal Jumping Jacks, Bag Work, Reverse Bear Crawl, Skaters Hop

Friday April 3, 2015
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 - Slide Plia Lunge
2 - Plank to Scap Push Up
3 - SL Hinge w/Rotation
4 - Push Up to Push Up Hold
5 - Skaters Hop
6 - Side Plank Reach & Rotate
7 - Squat Hold
8 - Run in place
C - Finish:  8/12 Sprints & Skips

Saturday April 4, 2015
“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 – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. 5 rounds.
1 – Ab Slides
2 – SL Hip Thrust w/External Rotation – L
3 – SL Hip Thrust w/External Rotation – R
4 – Wall Braced Dead Bugs
5 – DB Bent Over Scap Retraction & Anterior Delt Rotations
6 – Band Pull Aparts