Week #4 - Monday April 20 thru Saturday April 25, 2015

Monday April 20, 2015
“Never confuse the ability to look up answers with the ability to solve problems.” – Blair Warren
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – DB Squat & Press
2 – Gallows Row
3 – KB SL Hinge
4 – Strongman Crunch
5 – Band Glute Activation Steps
6 – Pushup w/4 Sec Pause
C – Finish: 20/10 Jump Squat & Lunge, Bear Crawl, S-2-S Stability Swing, Horizontal Squat

Tuesday April 21, 2015
“Somebody just back of you while you are fishing is as bad as someone looking over your shoulder while you write a letter to your girl.” – Ernest Hemingway
A – Warm Up
B – Giant Sets
30/10 X 3 then 30 secs rest X 4 cycles. 2 Stations.
1A – Cossack Squat
2A – Gallows Row
3A – Side Plank Reach & Rotate

1B – Lunge Position DB Row
2B – SL Hinge w/MB Reach
3 B – Tall Kneeling Press to O/H Lift
C – Finish: 15/15 – Skaters Hop w/Reach, Mountain Climb, DB Seal Jacks, Horizontal Jumping Jacks

Wednesday April 22, 2015
“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Prowler Push & Pull
3 – Split Squat Hold to Pulse & Alternating Band Row
4 – Band Speed Press & Pause
5 – Gallows Standing Rollout
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Braced Dead Bug Hold L&R, Superman Hold

Thursday April 23, 2015
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm Up
B – Thrill Seeking Thursday...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band Forward Lunge & Press
4 – Gallows Transverse Grip Row
5 – Pikes
C – Finish: 15/15 Mountain Climb, Reverse Bear Crawl, Skaters Hop, Tunnel Hops

Friday April 24, 2015
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
A – Warm Up
B – 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 – SL Push Up
4 – Body Saw
5 – SL Band Bent Knee Hip Extension – R
6 – SL Band Bent Knee Hip Extension – L
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Broad Jump

Saturday April 25, 2015
“Life isn’t as serious as the mind makes it out to be.” – Eckhart Tolle
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 – 1/2 Kneeling Band Press & Raise – R
2 – 1/2 Kneeling Band Press & Raise – L
3 – Cossack Squat w/KB
4 – DB Upright Row & Shrug
5 – SL Hip Thrust – R
6 – SL Hip Thrust – L