New 4 Week Cycle: Monday August 24 - Thursday August 27, 2015

Monday August 24, 2015
“You can’t depend on your eyes when your imagination is out of focus.” – Mark Twain
A – Warm Up
B – Monday…Marvelous Monday.
30/30 X 4
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Push Up w/4 Sec Pause
5 – Band Resisted Beast Crawl
C – Finish: 15/15 DB Speed Punch, Squat Jump, Mountain Climb, Skaters Hop w/Reach

Tuesday August 25, 2015
“Winning isn’t everything, but wanting to win is.” – Vince Lombardi
A – Warm-up and Hip Mobility
B – 40/20 X 4 Training
1 – Knee Friendly Lunge w/MB
2 – Slide Mountain Climb to Push Up
3 – Band Cross Body Reach & Row
4 – Bulgarian Squat
5 – Farmers Walk 
C – Finish: 20/10 Bag Work, Sprint In Place, Hands Over The Line, Tunnel Hop

Wednesday August 26, 2015
“We can do anything we want to do if we stick to it long enough.” – Helen Keller
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Push Up Position w/ Horizontal Leg Slide & Pike  Combo (4 to 1 Ratio)
2 – Prowler Sprint
3 – Gallows Squat Jumps
4 – Jumping MB Slams
5 – DB Burpee
C – Finish: 10/3 Core Stability – Braced Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold

Thursday August 27, 2015
“There is no happiness except in the realization that we have accomplished something.” – Henry Ford
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – DB Goblet Squat
2 – Spiderman Push Up w/2 Second Pause
3 – Gallows Transverse Grip Row
4 – SHELC
5 – Band Tall Kneeling Halos
C – Finish: 15/15 Hula Hoop, Bootstrapper, Lunge Stance DB S-2-S Swing, Bear Crawl

Friday August 28, 2015
Gym Closed Today: Go for a brisk walk

Saturday August 29, 2015
Gym Closed Today: Do something fun for exercise like ride a bike, swim, hike, etc.