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

Week #3 - Monday April 13 - Friday April 17, 2015

Monday April 13, 2015
“The longer you stay in one place, the greater your chance of disillusionment.” –  Art Spander
A – Warm Up
B – Tuesday Triumphs…
5/5 X 6. 5 secs work, 5 secs rest X 6 “rounds”, 4 exercise circuit. 3 X per exercise.
1 – Push Up
2 – Goblet Squat
3 – Gallows Rows
4 – Slide Ham Curls
C – Finish: 15/15 DB Speed Punch, Mountain Climb, Squat Jumps, Beast Crawl

Tuesday April 14, 2015
“It is never too late to be what you might have been.” – George Eliot
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/Reaching Plank Combo (15 sec intervals)
Superset Station#2:
1 – Walking DB Inch Worms
2 – Band Skaters Hop
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, DB Sprint Arms, Hands Over The Line

Wednesday April 15, 2015
“He who cannot forgive others destroys a bridge over which he himself must pass.” – George Herbert
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 X 4 Rounds
1 – Prowler Sprints
2 – Laterally Loaded Band Resisted “Sprinting”
3 – MB Squat Jumps Matrix
4 – DB Burpee
5 – Heavy Bag Slams
C – Finish: 10/3 Core Stability Work – Dead Bug Hold L&R, Glute Medius Activation Hold L&R, Bird Dog Hold

Thursday April 16, 2015
“In order to be effective truth must penetrate like an arrow… and that is likely to hurt.” – Wei Wu Wei
A – Dynamic Warm-up & Hip Mobility
B – Bodybuilding Bootcamp
30/30 X 6, 30 secs rest. Perform 2 cycles.
1 – Gallows Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Extension w/Band
C – Finish: 20/10 Tunnel Hop, Sloth Crawl, Skaters Hop, DB Sprint Arms

Friday April 17, 2015
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent–Gyorgi
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Loaded Slide Lunge & Press per leg then 5 Plank Rows per side & 10 Ab Slides
C – Finish: 15/15 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Tunnel Jumping Jacks

Week #2 - Monday April 6 thru Saturday April 11, 2015

Monday April 6, 2015
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
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 Hip Hinge
4 – Strongman Crunch
5 – Band Resisted Clam Shell
6 – Spiderman Pushup
C – Finish: 15/15 Jump Squat, Bear Crawl, DB S-2-S Stability Swing, Horizontal Squat

Tuesday April 7, 2015
“Never attribute to malice that which is adequately explained by stupidity.” – Hanlon's Razor
A – Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
1A – Pushups
2A – Dead Bug Hold

1B – 1 Arm DB/KB Sumo Dead-lift
2B – SL Hip Extension Hold

1C – Squat Jumps
2C – Side Plank Hold
C – Finish: 15/15 Bag Work, Burpee, Slide Inch Worms, Mountain Climb

Wednesday April 8, 2015
“There are victories of the soul and spirit. Sometimes, even if you lose, you win.” – Elie Wiesel
A – Warm-up
B – 40/20 Training
20 seconds of work, 40 seconds of rest X 4 rounds
1 – KB Goblet Squat Hops
2 – Prowler Bear Crawl
3 – Slide Lunge & 1 Arm Band Row
4 – Glute Bridge Sprints
5 – Gallows Squat Jumps
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Clam Shell Hold L&R, Prone Cobra

Thursday April 9, 2015
“Security is mostly a superstition; it does not exist in nature. Life is either a daring adventure or nothing.” - Helen Keller
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play for 25 minutes.

Friday April 10, 2015
“Don't worry about avoiding temptation ... As you grow older, it will avoid you.”  – Winston Churchill
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing Mid Range Split Squat - R
3 – Pulsing Mid Range Split Squat - L
4 – S-2-S Push-ups
5 – SL Figure 4 Hip Extension - Left Side
6 – SL Figure 4 Hip Extension - Right Side
C – Finish: 15/15 DB Speed Punch, Reverse Bear Crawl, Tunnel Hop, Horizontal Jumping Jacks

Saturday April 11, 2015
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
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. 5 rounds.
1 – Band Sagittal Plane Loaded Kneel to Rise
2 – DB Loaded “Y” & “T” Raises On Ball
3 – Band Resisted Clam Shell – R
4 – Band Resisted Clam Shell – L
5 – MB O/H Lateral Lunge & Reach
6 – Superman's

NEW 4 Week Cycle: Monday March 30 - Thursday April 2, 2015

Monday March 30, 2015
"The world does not belong to those who sign up. The world belongs to those who show up." – Frazz
A – Warm Up
B – 20/10 X 4 Protocol
1A – Gallows Row
1B – Push Up
2A – Goblet Squat
2B – KB Swing
3A – DB Plank Row – L
3B – DB Plank Row – R
4 – 1/2 Kneeling Palloff S-2-S Swing
C – Finish: 15/15 Tunnel Hop, Mountain Climb, DB Speed Punch, Bear Crawl

Tuesday March 31, 2015
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up to RKC Plank
3 – Band Reverse Lunge & 1 Arm Row
4 – Farmers Walk
C – Finish: 15/15 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday April 1, 2015
"Only the dead have seen the end of war." – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
30/30 X 4
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Band Tug-O-War
4 – Bulgarian Squat Hops
5 – DB Speed Punch
C – Finish: 10/3 Core Stability – Wide Out Hold, Glute Medius Activation Hold (L&R), Dead Bug Hold (L&R)

Thursday April 2, 2015
"No matter how bad you feel, there is always someone out there who feels worse, and is still moving." – Anonymous
A – Warm Up
B – Bodyweight 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 – Band Resisted Chest Press
4 – Body Saw
5 – SL Band Resisted Hip Extension – R
6 – SL Band Resisted Hip Extension – L
C – Finish: 15/15 Horizontal Jumping Jacks, Bag Work, Reverse Bear Crawl, Skaters Hop

Friday April 3, 2015
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 - Slide Plia Lunge
2 - Plank to Scap Push Up
3 - SL Hinge w/Rotation
4 - Push Up to Push Up Hold
5 - Skaters Hop
6 - Side Plank Reach & Rotate
7 - Squat Hold
8 - Run in place
C - Finish:  8/12 Sprints & Skips

Saturday April 4, 2015
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
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. 5 rounds.
1 – Ab Slides
2 – SL Hip Thrust w/External Rotation – L
3 – SL Hip Thrust w/External Rotation – R
4 – Wall Braced Dead Bugs
5 – DB Bent Over Scap Retraction & Anterior Delt Rotations
6 – Band Pull Aparts