Week #4 - Monday April 15 - Saturday April 20, 2013

Monday April 15, 2013
“Character is the sum total of all our everyday choices.” – Margaret Jensen
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & DB Curl to Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Slide Ham Curl
C – Finish: 20/10 Bag Work & Mountain Climb

Tuesday April 16, 2013
“Cooperation is doing with a smile what you have to do anyway.” – Harvey Bingham
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ¾ Goblet Squats X 10
C – Finish: 15/15 Jump Squats & Mountain Jumps

Wednesday April 17, 2013
“Don't be content with being average. That’s the cream of the crap. Average is a close to the bottom as it is to the top.” – Me
A – Warm Up
B – 40/20 Cardio Express
40 secs work, 20 secs rest X 5 rounds
1 – Prowler Sprint Push
2 – Burpee, Jump Squat, Push Up Combo
3 – Pulsing Sumo Stance & Beat the Drums
4 – Ab Slides to Mountain Climb
C – Finish: 10/3 Core Stability

Thursday April 18, 2013
“Duty is a matter of the mind. Commitment is a matter of the heart.” – Unknown
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
Plate Loaded Walking Lunge
Push Ups w/4 Second Pause
Squat Hold & Row
Pikes
Band Lunge Stance Palloff Press
C – Finish: 15/15 Bag Work & Side-2-Side MB Slam

Friday April 19, 2013
“Everyone is allowed an occasional failure… except the skydiver, of course.” – Unknown
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Pulsing ¾ Split Squat - R
3 – Pulsing ¾ Split Squat - L
4 – Side to Side Push-ups
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints

Saturday April 20, 2013
“Experience is the best teacher, but the tuition is very costly.” – Unknown
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
15, 30, 45, 60
Push Up Position w/ Active Leg Hops
Band Lateral Step & High Pull
60, 45, 30, 15
Frog Crunch
Band Palm Up Pull Apart & Reverse Lunge

Week #3 - Monday April 8 - Thursday April 11, 2013

Monday April 8, 2013
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows SL Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Lateral Lunge w/MB Reach
C – Finish: 15/15 Spider Crawls & Jumping Jacks

Tuesday April 9, 2013
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 20/10 Jump Squat & Crab Crawl

Wednesday April 10, 2013
“Look within, for within is the wellspring of virtue, which will not cease flowing, if you cease not from digging.” – Marcus Aurelius
A – Warm Up
B – 40/20 X 5
40 secs work, 20 secs rest for 4 exercises X 5 rounds
1 – Crashing Waves
2 – Mountain Jumps
3 – Bag Work
4 – Jump MB Slams
C – Finish: 10/3 Core Stability

Thursday April 11, 2013
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Side-2-Side MB Slam
DB 1 Arm Hinge & Curl
Pike & Push Up
1 Arm Gallows Row
C – Finish: 20/10 Wall Sprints & Bear Crawl

Week #2: Monday April 1 thru Saturday April 6, 2013

Monday April 1, 2013
“The trouble with practical jokes is that very often they get elected.” – Will Rogers
A – Warm Up
B – 30/30 Training Day
30 secs work, 30 secs rest. 5 exercise X 4 “rounds” = 20 minutes
1 – Gallows Row
2 – Cork Screw Push Up
3 – Band Squat & 1 Arm Row
4 – Ab Slides
5 – Slide Ham Curls
C – Finish: 15/15 Bear Crawls & Jump Squats

Tuesday April 2, 2013
“The elephant strides at its own gait -- but the dogs do trail behind and bark.” – Kabir
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Jump Squat, Prisoner Squat, Squat Position Hold
2 – MB Knee Friendly Lunge L & R, Hip Hinge & Reach
3 – ½ Kneel & 1 Arm Press L & R, Squat Hold & Press
4 – Band Hip Extension Row L & R, Band Hammer Curl
5 – Pike, Body Saw, Mountain Climb
C – Finish: 15/15 Bag Work & Burpee

Wednesday April 3, 2013
“The longer I live the more beautiful life becomes.” – Frank Lloyd Wright
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Position Plank w/ SL ABduction/ADduction Leg Slides
½ Squat Band Speed Presses
Gallows Push Up Position Sprints
Bulgarian Jumping Squats
Band Resisted Jumping Jacks to Lateral Walks
C – Finish: 10/3 Core Stability

Thursday April 4, 2013
“If you aren't going all the way, why go at all?” – Joe Namath
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 8/12 Sprints & Hands Over The Line

Friday April 5, 2013
“In order to be effective truth must penetrate like an arrow -- and that is likely to hurt.” – Wei Wu Wei
A – Warm Up
B – 15/15 X 4 Intervals
1 – Gallows Row
2 – KB Swing
3 – Siff Squats
4 – Jump MB Slam
C – Finish: 20/10 Broad Jump Burpee & Wall Sprints

Saturday April 6, 2013
“Many of the things you can count, don't count. Many of the things you can't count, really count.” – Albert Einstein
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 – 1 Arm Plank Rows
2 – Band High Pulls
3 – Band Resisted Lateral Step & Squat
4 – Body Saw
5 – Side-2-Side MB Slam
6 – Scap Push Ups

New 4 Week Session - Monday March 25 - Saturday March 30, 2013

Monday March 25, 2013
"A nitpicking needle-snout can always see a problem and will happily poke holes in whatever solutions are proposed by others. Like a mosquito, he sucks the life out of those around him. Slap the bastard and move on." – Roy H. Williams
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Parallets Dips w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Bag Work & Mountain Climb

Tuesday March 26, 2013
"What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset." - Crowfoot, Blackfoot warrior
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Squat & Row
Body Saw
C – Finish: 20/10 Jump Squats & Bear Crawl

Wednesday March 27, 2013
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
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.
A1 – SL Pushups
A2 – 2 Points of Contact Plank Hold

B1 – Shuttle Sprints
B2 – Table Top Hold

C1 – Squat Position Hold & Band Row
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – 5 exercises X 6 rounds each.

Thursday March 28, 2013
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Side Plank Hip Raise & Lower
Push Up Position Rope Waves
SLDL w/ Anterior Reach
C – Finish: 15/15 Side Shuffle & Burpee

Friday March 29, 2013
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Hip Hinged “Y, T, W, L”
Gallows SL Chest Press
C – Finish: 20/10 Bag Work Shoves & Mountain Jumps

Saturday March 30, 2013
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
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 March 18 - Friday March 22, 2013

Monday March 18, 2013
“No man can put a chain about the ankle of his fellow man without at last finding the other end fastened about his own neck.” – Frederick Douglass, speech, Civil Rights Mass Meeting, Washington, D.C., 1883
A – Warm-up and Hip Mobility
B – 40/20 Training X 4 Rounds
Knee Friendly Lunge w/MB
Push Up (4 sec pause at bottom)
Band Squat & 1 Arm Row
½ Kneeling 1 Arm DB Press
KB Swing
C – Finish: 20/10 MB Slam & Crab Crawl

Tuesday March 19, 2013
“Freedom is not worth having if it does not connote freedom to err.” – Mahatma Gandhi
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Forward Lunge & Palloff Press
Ab Slides
SL Hip Hinge & DB Row
Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work & Jump Squats

Wednesday March 20, 2013
“Order without liberty and liberty without order are equally destructive.” – Theodore Roosevelt
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
Skater Hops
Mountain Jumps
Bag Work
Band Squat & Press
Bear Crawl
MB Toss & Chase
C – Finish: 10/3 Core Stability X 5 exercise

Thursday March 21, 2013
“The contest for ages has been to rescue liberty from the grasp of executive power.” – Daniel Webster
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
Push Up to Side Plank
DB Goblet Squat
Gallows Row
Band Resisted SL Hip Extension
Pikes
C – Finish: 15/15 Reverse Spider Crawl & Sprint in Place

Friday March 22, 2013
"We aim above the mark to hit the mark." – Ralph Waldo Emerson
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (1 Arm Walking KB Swing (L & R), Walking 2 Arm KB Swing )
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: Walk Back Sprints x 10