New 4 Week Cycle: Monday October 19 - Saturday October 24, 2015

Monday October 19, 2015
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Monday Madness…
40 secs work, 20 secs rest 5 exercise circuit X 4 cycles.
1 – Push Up w/4 Sec Pause
2 – Gallows Row
3 – 2/4 KB Walking Lunge
4 – SHELC
5 – Farmers Walk
C – Finish: 15/15 Bootstrappers, Skaters Hop w/Reach, Mountain Climb, Jumping Jacks

Tuesday October 20, 2015
“In the long run men hit only what they aim at.” – Henry David Thoreau
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Jump Slam, Sumo Stance Crashing Waves, Drums)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Row Complex (1 Arm Row R & L, 2 Hand Row)
5 – Planking Complex (Slide Mountain Climb, Body Saw, Horizontal Slides)
C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Sprint In Place, Horizontal Squat

Wednesday October 21, 2015
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 Tabata protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Band Resisted Bear Crawl
1b – Band Resisted Horizontal Squat
2a – Prowler Sprint
2b – Jumping MB Slam
3a – Gallows Squat Hop
3b – Band Tug-O-War
4a – DB Reverse Lunge & Press
4b – Mountain Climb
C – Core Stability: 10/3 Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold

Thursday October 22, 2015
“Reasons come first. Answers come second.” – Jim Rohn
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – DB Plank Row
Station #2
1 – Push Up
2 – Cook's Hip Lift
3 – Body Saw
C – Finish: 15/15 Skip In Place, Burpee, Mountain Jump, Tunnel Hop

Friday October 23, 2015
“You, too, can determine what you want. You can decide on your major objectives, targets, aims and destination.” – W. Clement Stone
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes!
1 – Forward Lunge & 1 Arm DB Press
2 – Atomic Plank w/2 sec Hold & Push Up
3 – Band Hinge & 1 Arm Row
4 – KB Swing
5 – Bus Drivers
C – Finish: 20/10 Jump Squat w/3 sec Pause, Reverse Bear Crawl, DB Speed Punch, Twist Mountain Jumps

Saturday October 24, 2015
“Goals are good. Laboring with a distant aim sets the mind in a higher key and puts us at our best. Goals should always be made to a point that will make us reach and strain.” – Spencer W. Kimball
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 – DB Side Laterals
2 – DB Front Raises
3 – Pike
4 – 1/2 Kneeling DB Side-2-Side Press
5 – Hip Thrust – L
6 – Hip Thrust – R

Week #4: Monday October 12 - Friday October 16, 2015

Monday October 12, 2015
“If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?” – Stephen Levine
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Lunge Stance Reaching Band Row
2 – Two Handed DB Pullover, 4/0/4 Count
3 – KB Cossack Squats
4 – Wall Braced Active Dead Bug
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop

Tuesday October 13, 2015
“A choice between two good things is the hardest choice there is.” – Dorn of Islandia
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold w/MB O/H
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Band Left Foot Forward Palloff Press Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

Wednesday October 14, 2015
“I don’t know what I’m fully capable of, I just know that I am capable.” – Brian Grasso
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Alternating Press
4 – MB Slams
5 – Band Resisted Sprint in Place
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, RKC Plank Hold

Thursday October 15, 2015
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” – Norman Vincent Peale
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Pike
4 – Lunge Stance DB Row
5 – SL Resisted Hip Extension Active to Hold/ Left Side
6 – SL Resisted Hip Extension Active to Hold/ Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Pause Burpee, DB Loaded Speed Punches

Friday October 16, 2015
“We understand death for the first time when he puts his hand upon one whom we love.” – Madame de Stael
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 – KB Loaded Bulgarian Squat
2 – Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb

Saturday October 17, 2015
No Training Sessions Today

Week #3: Monday October 5 - Saturday October 10, 2015

Monday October 5, 2015
“The ability to do without is indispensable.” – Blair Warren
A – Warm Up
B – Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB “Racked Position” Squat
2 – Narrow Grip Push Up to Wide Grip Push Up
3 – Band Pull Thru
4 – Gallows Rows
C – Finish: 15/15 Squat Jump, Mountain Climb, DB Speed Punch, Slow Reverse Beast Crawl

Tuesday October 6, 2015
“Healing is a matter of time, but it is sometimes also a matter of opportunity.” – Hippocrates
A – Warm Up
B – Escalating Density Training: Begin with a 30/30, 5 exercise circuit then work to maintain your intensity level each round as the work periods get longer and the rest periods get shorter.
1 – MB Loaded Siff Squat
2 – SL Hip Thrust
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line

Wednesday October 7, 2015
“All men are created equal, some are just faster than others.” – Darren Franklin, amateur mountain biker
A – Warm Up
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Bear Crawl
2 – Beat The Drums
3 – Gallows Squat Jumps
4 – Wall Ball
5 – DB Speed Punch
C – Finisher: 10/3 Core Stability – RKC Plank Hold, Side Lying Glue Medius Hold L&R, SL Hip Ext Hold L&R

Thursday October 8, 2015
“The quality of a person's life is in direct proportion to their commitment to excellence.” – Vince Lombardi
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band Reverse Lunge w/MB Rotation
4 – KB Swings
5 – 3/4 Split Squat Hold
C – Finish: 15/15 Split Jumps, Mountain Jumps, DB Sprint Arms, Bear Crawl

Friday October 9, 2015
“Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)” – Renatus, a Roman General around 390 B.C.
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Mountain Climb
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up w/4 sec Pause
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee

Saturday October 10, 2015
“Anyone can steer the ship when the sea is calm.” – Publilius Syrus
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 – DB Lateral Raises
2 – Band Cossack Squat – R
3 – Band Cossack Squat – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Pikes
C – Finish: Glute Activation Series – 4-2-4 Count On All: Clam Shell, Side Lying Leg Raise, Glue Max Activation, Hip Bridge

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!

Week #1: Monday September 21 - Saturday September 26, 2015

Monday September 21, 2015
“If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well.” – Martin Luther King, Jr.
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb

Tuesday September 22, 2015
“As the depth of my knowledge increases, the horizon of my ignorance expands.” – Thomas Myers
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Skips, Bear Crawl

Wednesday September 23, 2015
“Passion, though a bad regulator, is a powerful spring.” – Ralph Waldo Emerson
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Wall Ball
4 – Bulgarian Squat Hops
5 – Band Tug-O-War
6 – Squat Jump & Lateral Shuffle (3 to 1)
7 – DB Burpee
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold

Thursday September 24, 2015
“Never confuse the ability to look up answers with the ability to solve problems.” – Blair Warren
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Cossack Squats
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10 Mountain Climb, Skaters Hop, Bootstrapper, Lunge Stance DB S-2-S Swing

Friday September 25, 2015
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Shoulder Touch
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Squat Jump & Horizontal Squat

Saturday September 26, 2015
“Obstacles are things a person sees when he takes his eyes off his goal.” – E. Joseph Crossman
A – Warm Up
B – 30/15 6 Exercise Abs, Butt & Shoulder Circuit
1 – SL Bulgarian Squat w/Forward Lean – R
2 – SL Bulgarian Squat w/Forward Lean – L
3 – Body Saw
4 – Band Pull Apart
5 – Band Resisted Mountain Climb
6 – Superman Repeats w/DB’s
C – Finish: 10/3 Glute Activation Circuit: Clams, Side Lying Leg Raise, Glute Max Activation, Bridge