Week #1 - Monday April 27 thru Saturday May 2, 2015

Monday April 27, 2015
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Warm Up
B – 30/30 Monday Special
Perform 30 seconds of work followed by 30 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row w/2 Sec Pause
4 – Push Up
5 – Strongman Crunch
C – Finish: 15/15 DB Speed Punch, Bear Crawl, Tunnel Hop, Mountain Climb

Tuesday April 28, 2015
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
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 – SL Hip Thrust
2 – Body Saw/Ab Slide Combo
Superset Station#2:
1 – Band 1/2 Kneeling 1 Arm Press
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Concentric to Eccentric Rows
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Skaters Hop, Hands Over The Line

Wednesday April 29, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Hops
3 – Homerun Swings
4 – DB Burpee
5 – MB Slams
C – Finish: 10/3 Core Stability Work – Glute Medius Activation Hold L&R, Dead Bug Hold L&R, Prone Cobra

Thursday April 30, 2015
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Feet Elevated Mountain Climb
4 – SL Hinge w/ DB’s
5 – 1/2 Kneeling O/H Chop & Press
C – Finish: 8/12 Mountain Climb & DB Sprint Arms

Friday May 1, 2015
“Making life 'easy' for children usually makes life 'hard' for them in adulthood” – Napoleon Hill
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
15-30-45-60
1A – DB Squat & Press
2A – Snails
3A – Gallows Row
60-45-30-15
1B – DB Hinge & Shrug
2B – Slide Inch Worms
3B – Gallows Push Ups
C – Finish: 20/10 Partner Swiss Ball Slams, Jumping Jacks, Horizontal Jumping Jacks

Saturday May 2, 2015
“People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in; their true beauty is revealed only if there is a light from within.” – Elisabeth Kubler Ross
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30 
C –Finish: 8/12 Sprints

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