Week #2 - Monday September 28 - Thursday October 1, 2015

Monday September 28, 2015
“A better tomorrow starts today.” – Unknown
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Goblet Squat (4/2/4 Tempo)
2) Tempo Gallows Row (4/2/4 Tempo)
3) SL Hip Thrust Hold
4) Tempo Push Up (4/2/4 Tempo)
5) Tall Kneeling Halo’s
C – Finish: 15/15 Mountain Climb, Skaters Hop, Reverse Beast Crawl, Squat Jumps

Tuesday September 29, 2015
“Luck is a lazy man’s description for a hard workers success.” – Unknown
A – Warm Up
B – Mobility Tonic Circuit
Every “round” begins with 25 KB swings, 1 KB Goblet Squat and 10 March In Place (MIP’s), followed by a specified mobility movement.
1 – 25/1/MIP then Deep Squat Stretch for 30 secs
2 – 25/1/MIP then Long Stretch Left for 30 secs
3 – 25/1/MIP then Long Stretch Right for 30 secs
4 – 25/1/MIP then Stoney Stretch Left for 30 secs
5 – 25/1/MIP then Stoney Stretch Right for 30 secs
6 – 25/1/MIP then Windmill Stick Left for 30 secs
7 – 25/1/MIP then Windmill Stick Right for 30 secs
8 – 25/1/MIP then Hip Flexor Stretch Left for 30 secs
9 – 25/1/MIP then Hip Flexor Stretch Right for 30 secs
10 – 25/1/MIP then Cat & Cow Stretch w/Scap Activation for 30 secs

Wednesday September 30, 2015
“The more you help others get what they want, the more you get of what you want.” – Zig Ziglar
A – Warm Up
B – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Sprints
2 – Gallows Mountain Climb
3 – Prowler Sprints
4 – Wall Ball Shots
5 – Tall Kneeling DB Speed Punch
C – Finish: Glute Activation Series

Thursday October 1, 2015
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” – Zig Ziglar
A – Warm Up
B – Thrill Seekers 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 Underhand Grip Row
5 – Body Saw
C – Finish: 15/15 Burpee, Lateral Bear Crawl, Skaters Hop w/Reach, Tunnel Hops

Friday October 2, 2015
“If you aren’t fired with enthusiasm you will be fired with enthusiasm.” – Vince Lombardi
No Training Sessions Today.
Go for a walk then eat something healthy!

Saturday October 3, 2015
“Don’t hit at all if it is honorably possible to avoid hitting; but never hit soft.” – Theodore Roosevelt
No Training Sessions Today.
Go for a walk then eat something healthy!