Week #4 - Monday February 24 thru Saturday March 1, 2014

Monday February 24, 2014
“We must learn to live together as brothers or perish together as fools.” – Martin Luther King
A – Warm Up
B – Monday Marvelous Mix Up!!
40 secs of work, 20 secs of rest. Perform 4 exercises for 5 rounds.
1 – Rambo Press
2 – Gallows Row w/ 4 sec pause
3 – KB Goblet Squat
4 – SL Hip Extension w/ MB
C – Finish: 15/15 Burpee, Bag Work, Bear Crawl, Tunnel Hops

Tuesday February 25, 2014
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Knee Friendly Lunge & Anterior Reach w/MB
2 – Squat & Alternating Band Row
3 – Renegade Row
4 – MB Jump Slams
C – Finish: 20/10 Mountain Climb, Sprint In Place, Hands Over The Line, Jumping Jacks

Wednesday February 26, 2014
“You don't drown by falling in the water; you drown by staying there.” – Ed Cole
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows Skiers Squat Jumps
4 – KB Swings
5 – Band Bear Crawls
C – Finish: 10/3 Core Stability – Wide Out Hold, Table Top Hold, Bird Dog Hold, SL Hip Extension Hold (L & R)

Thursday February 27, 2014
“It is easier to fight for principles than to live up to them.” – Alfred Adler
A – Warm-up
B – 30 Second Complexes
1 – Body Saw
2 – Step Up & Lunge Combo
3 – Side to Side Push-ups
4 – Clam Shell Hold
5 – Squat Hold w/Pulse
6 – Skaters Hop
C – Finish: 15/15 Burpee, Horizontal Jumping Jacks, Bag Work, High Knee Skip In Place

Friday February 28, 2014
“Commitment is the only true form of passion.” – Roy H. Williams
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 – Rear Leg Elevated Split Squat Hops
2 – Mountain Climber to Hands Over The Line
Superset Station#2:
1 – Snails
2 – Bag Work
Superset Station#3:
1 – Band Resisted Tug–O–War
2 – Band Resisted Core Stability Hold
C – Finish: 15/15 Twist Mountain Jumps, Push Up Low Hold w/ Pulse, Squat Jump w/ 180 Degree Spin, Skiers Arm Sprints

Saturday March 1, 2014
“The difference between what we do and what we are capable of doing would suffice to solve most of the world's problems.” – Mahatma Gandhi
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 – Side Plank & Band Press – R
2 – Side Plank & Band Press – L
3 – Slide Mountain Climbers
4 – Seated MB Halos
5 – Lateral Lunge & MB O/H Reach
6 – Scap Push Ups

Week #3 - Monday February 17 thru Saturday February 22, 2014

Monday February 17, 2013
“The mature human being goes about doing what needs to be done regardless of whether that person feels great or terrible. Knowing that you are the kind of person with that kind of self-control brings all the satisfaction and confidence you will ever need. Even on days when the satisfaction and confidence just aren’t there, you can get the job done anyway.” – David K. Reynolds
A – Warm Up
B – Monday Madness...40 secs work, 20 secs rest X 5 exercises = 4 rounds
1 – KB Squat & High Pull
2 – Band Dead–lift
3 – Push Up w/4 Sec Pause
4 – Gallows Row
5 – Supine Position, SL Elevated Bent Knee Hip Extension
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, Squat Jump

Tuesday February 18, 2014
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on  former Major Leaguer Danny Napoleon's looks
A – Warm Up
B – Welcome to Tuesday, The 2^nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Rotational Slam
15, 30, 45, 60
DB Renegade Row & Press
1 Arm Bottom Up KB O/H Walk
60, 45, 30, 15
DB Lunge Stance Bent Over Row
KB Swings
C – Finish: 8/12 Sprints

Wednesday February 19, 2014
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
1 – Rear Leg Elevated Split Squat Jumps
2 – Band Resisted Lateral Lunge w/ Rotation
3 – Gallows H/O Skips
4 – Jump MB Slams
5 – Sliding Inch Worms
C – Finish: 10/3 Core Stability: 3 Point Plank (L & R), Clam Shell Hold (L & R), Bird Dog Hold

Thursday February 20, 2014
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows U/H Rows
2 – DB Squat & Press
3 – Slide Push Ups
4 – KB Swing
C – Finish: 20/10 Skaters Hop, Bear Crawl, Stiff Leg Hops w/ Sprint Arms, Mountain Jumps

Friday February 21, 2014
“Don’t bunt. Aim out of the ballpark.” – David Ogilvy
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
T–Push Up Hold
Burpee
Prone Wide Out Hold
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch

Saturday February 22, 2014
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Rambo Presses x 12

Week #2 - Monday February 10 thru Friday February 14, 2014

Monday February 10, 2014
“An intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way.” – Charles Bukowski
A – Warm Up
B – 40/20 Strength Work
40 seconds work, 20 seconds rest for 5 exercises X 4 rounds
1 – KB Swing
2 – Gallows Row
3 – SL Push Up
4 – Band Resisted Forward Lunge
5 – Ab Slides
C – Finish: 15/15 Bear Crawl, Squat Jump, Burpee, Skater Hops

Tuesday February 11, 2014
“Today, the most common form of physical ABUSE is DISUSE.” – Stephen Seiler
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up
2 – Prisoner Squat
3 – SL Hinge
4 – Jump Slam Ball
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Tunnel Hops, Speed Punch

Wednesday February 12, 2014
“Often the true test of courage is not to die but to live.” – Count Vittorio Alfieri
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 Rounds then 1 minute rest & switch stations.
1A – DB Burpee
1B – Bag Work
2A – Wall Ball
2B – Twist Mountain Jump
3A – Crashing Waves
3B – Bear Crawl to Lateral Shuffle
C – Finish: 10/3 Core Stability – Bird Dog, Dead Bug (L & R), Side Lying Hip Flexion (L & R)

Thursday February 13, 2014
“Vision without action is a dream. Action without vision is aimless. Vision with action will achieve.” – Anonymous
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Mixed Grip Row
3 – DB Squat & Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Prone In&Outs

Friday February 14, 2014
“Security is mostly a superstition. It is not found in nature and children of man do not as a whole experience it. Avoiding danger is no safer in the long run than outright exposure. Life is either a daring adventure or nothing.” – Helen Keller
A – Warm Up
B – 45/15 Endurance Training
45 seconds work, 15 seconds rest for 5 exercises X 4 rounds
1 – Strongman Crunch
2 – Lunge Position 1 Arm DB Row
3 – Atomic Plank & Push Up
4 – SL Hinge w/ KB
5 – 1/2 Kneeling Palloff Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

New 4 Week Cycle Of Training Sessions: Monday February 3 - Friday February 7, 2014

Monday February 2, 2014
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Finish: 15/15 Jump Squats, Mountain Climb, Sprint Arms, Burpee

Tuesday February 4, 2014
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Body Saw
2b – DB Plank Row
3 – KB Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Jump MB Slam

Wednesday February 5, 2014
“My grandmother said to watch how a person treats kids when no one is looking.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 40 secs work, 20 secs “rest” X 4 rounds.
1 – Gallows Hands O/H Sprints
2 – MB Toss & Sprint to Jump MB Slam
3 – KB Squat & High Pull
4 – Band Resisted Lateral 3 Step Shuffle
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold (L & R), Clam Shell Hold (L & R)

Thursday February 6, 2014
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Finish: 8/12 Sprints

Friday February 7, 2014
“The most successful people in the world possess two remarkable skills ... they aren't afraid to make mistakes and they don't know when to quit.  If you follow that advice you will either get rich or die young.”  – Dink Weber
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit. Perform each exercise 4 times.
1 – Spiderman Push Ups X 10-15 reps
2 – Gallows Row X 15-20 reps
3 – Jump MB Slams X 15-20 reps
4 – DB Single Leg Hip Hinge X 10-12 per leg
5 – KB Swing X 20-25
C – Finish: 15/15 Twist Mountain Jump & Speed Punch (Do 4 rounds of each)

Week #4 - January 27 - January 31, 2014

Monday January 27, 2014
“There has never yet been a man in our history who led a life of ease whose name is worth remembering.” – Theodore Roosevelt
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Ups
2 – Gallows Rows
3 – DB Reverse Lunge & Press
4 – Strongman Crunch
5 – KB Swing
C – Finish: 15/15 Forward Bear Crawl, Jumping Jacks, Reverse Bear Crawl, Skaters Hop

Tuesday January 28, 2014
“How a person plays the game shows something of his character... how he or she loses shows all of it.” – Unknown
A – Warm Up
B – Just Gotta Love Tuesday
40 – 20 Protocol X 4 Rounds
1 – Ab Slides
2 – Forward Lunge & Band Flyes
3 – Gallows O/H Siff Squats
4 – Dip Bars Push Ups & Dips
5 – Hip Extension Band Rows
C – Finish: 15/15 Tunnel Hops, Prone In & Outs, Broad Jump Burpee, Mountain Climb

Wednesday January 29, 2014
"Life is like a ladder. Every step we take is either up or down." – Me
A – Warm Up
B – 45/15 Cardio Conditioning Catastrophe
1 – Reverse Prowler Sprint Drags
2 – Jump MB Slams
3 – KB Swings
4 – Resisted Bear Crawl
5 – Gallows Tunnel Hops
C – Finish: 10/3 Core Stability – Side Plank 3 Position Hold (L & R), Dead Bug Hold (L & R), Bird Dog Hold

Thursday January 30, 2014
“Begin with the end in mind.” – Stephen Covey
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Clam Shell (fast close, 3 seconds open)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & Speed Punches

Friday January 31, 2014
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Drum Beat to Jumping Jack Waves
3 – KB Threaded Lunges
4 – DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punch, Mountain Jump