Week #2 of the Current 4 Week Training Cycle - Monday August 19 - Saturday August 24, 2013

Monday August 19, 2013
“All disciplines affect each other. Mistakenly the man says, "This is the only area where I let down." Not true. Every letdown affects the rest. Not to think so is naive.” – Jim Rohn
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!

1. Reverse Lunge & 1 Arm DB Press 
2. 1 ½ Push Up w/180 Degree Rotation
3. Gallows Underhand Row
4. KB Swing
5. Reaching Planks

C – Finish: 20/10 Twisting Mountain Jumps & Bag Work

Tuesday August 20, 2013
“There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Tremendous Tuesday Training Tribulation!
15 second succession complexes. Perform 6 consecutive 15 second movement patterns followed by 1 minute rest. Perform 8 total rounds.
1 – Squat Jumps
2 – Squat
3 – Squat Hold
4 – Mountain Climb
5 – Mountain Jump
6 – Burpee
C – Finish: 8/12 Sprints & Skips

Wednesday August 21, 2013
“If you want to turn your life around, try thankfulness.  It will change your life mightily.” – Gerald Good
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Split Squat DB Speed Punches
Gallows Band Tug-O-War
Ropes Crashing Waves to Beat the Drums
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability

Thursday August 22, 2013
“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) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Hip Extension Clam Shell
D2 – Strongman Crunch 
C – Finish: 15/15 Lateral Bear Crawl & Split Squat Jumps

Friday August 23, 2013
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
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 – Mountain Jumps to Hands Over The Line
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – ½ Split Squats Sprints
Superset Station#3:
1 – Gallows Tempo Row
2 – MB Toss & Chase 
C – Finish: 15/15 Tension Punches & Mountain Climb

Saturday August 24, 2013
“There are two freedoms - the false, where a man is free to do what he likes; the true, where he is free to do what he ought.” – Charles Kingsley
Stacking KB & Body Weight Training
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 – 2 Minute Finisher

New 4 Week Training Cycle - Monday August 12 through Saturday August 17, 2013

Monday August 12, 2013
“Income seldom exceeds personal development.” – Jim Rohn
A – Warm Up
B – Isometric Interval Training
10 secs isometric hold, 5 secs rest X 6 sets, followed by 30 second recovery & transition to the next exercise. 2 total “rounds”.
1 – Band Resisted Push Up Hold
2 – Battle Ropes Plank Hold
3 – KB Hinged SL Balance Hold
4 – DB Squat Hold
5 – Gallows Scap Hold
C – Finish: 15/15 Mountain Climb & Bag Work

Tuesday August 13, 2013
“Aim for the top. There is plenty of room there. There are so few at the top it is almost lonely there.” – Samuel Insull
A – Warm Up
B – Tuesday’s Are Great!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1 – MB Plia Lunge & Reach
2 – Push Up Plank w/ Reach & Spiderman Moves
3 – Band Squat & Row
C – Finish: 8/12 Sprints

Wednesday August 14, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Band Resisted, ½ Kneeling Speed Press
Prowler Sprints
Burpee to Mountain Jump
KB Juggling
C – Finish: 10/3 Core Stability

Thursday August 15, 2013
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
A – Warm Up
B – Bodybuilding Bootcamp…Thunder & Lightning Version
30 secs work, 30 secs rest X 4 “rounds” in each of 4 exercises. 60 recovery between stations.
1 – Gallows Row
2 – Slide Ham Curls (or Walk Out Glute Bridges)
3 – KB Goblet Squats
4 – Band Resisted Push Ups
C – Finish: 15/15 Wolf Lopes & MB Slams

Friday August 16, 2013
“To be number one, you have to train like you’re number two” – Maurice Green
A - Warm-up
B - Continuous 30 Second Movement Ladders  
Reverse Knee Friendly Lunge & Ankle Touch
SL Hip Extension Hold
Superman 3 Second Alternating Hold Repeats
Offset Grip Triceps Push-ups
SL Cross Body Hip Hinge
Rock-the-Boats
Table Top Hold
Burpees
C – Finish: 15/15 Squat Jumps & Push Up Plank Hops

Saturday August 17, 2013
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up

Week #4 - Monday August 5 - Saturday August 10, 2013

Monday August 5, 2013
"From now on, ending a sentence with a preposition is something up with which I will not put." - Sir Winston Churchill 
A - Warm Up
B - 45/15 Unilateral Training
1 - Clam Shell w/ Hip Extension
2 - DB O/H 1/2 Kneel & Rise
3 - 1 Arm KB Swing
4 - 1 Arm Squat & Row
5 - 1/2 Dead Bug
C - Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday August 6, 2013
"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln
A - Warm Up
B - Tuesday Tribulation...
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Sprint & Shuffle
2 – Renegade Row
3 – KB Swing
4 – Jumping MB Slam
C – Finish: 15/15 Bag Work & Burpee

Wednesday August 7, 2013
"Adversity is the touchstone of friendship." - French Proverb
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 – Mountain Climber
1b – Speed Squats

2a – Jumping Slams w/ Ropes
2b – Burpee

3a – Gallows Split Squat Hops
3b – Jumping Jacks

4a – DB Squat & Press
4b – Skater Hops

C – Core Stability Challenge

Thursday August 8, 2013
"In prosperity our friends know us; in adversity we know our friends." - John Churton Collins
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
1 Arm Gallows Row
C - Finish: 20/10 Twisting Mountain Jumps & Skaters Hop

Friday August 9, 2013
"Adversity causes some men to break; others to break records." - William Arthur Ward
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB Forward Lunge & Press
Parallet Holds
½ Kneeling 1 Arm Band Reach & Row
Dead Bugs
KB Swing
C – Finish: 15/15 Lateral Bear Crawl & Lateral Shuffle

Saturday August 10, 2013
"The body is an instrument, the mind its function, the witness and reward of its operation." - George Santayana
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 Row - R
2 – Side Plank & Band Row - L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up

Week #3 - Monday July 29 thru Saturday August 3, 2013

Monday July 29, 2013
“It is impossible to defeat an ignorant man in an argument” – W.G. McAdoo
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Swing
2 – Spiderman Push Ups
3 – DB ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl & Burpee

Tuesday July 30, 2013
“Every young man thinks himself wise enough, just as every drunk man thinks himself sober enough.” – Philip Stanhope
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band 1 Arm Squat & Row
2 – Body Saw to Pike
3 – SL Hinge w/KB
4 – Jump MB Slam
C – Cardio Finish: 15/15 Bag Work & Jump Squats

Wednesday July 31, 2013
“Remember to always be yourself. Unless you suck.” – Josh Whedon
A – Warm Up
B – The Thrill of a Cardio Wednesday...
20/10 Tabata protocol. 20 secs work, 10 secs rest X 8 rounds then 1 minute rest.
1a – Mountain Climber
1b – Speed Squats

2a – Jumping Jacks w/ Ropes
2b – Burpee

3 – Prowler Sprints

4a – Wall Ball
4b – Wall Sprints

C – 10/3 Core Stability Challenge

Thursday August 1, 2013
“The swift wind of compromise is a lot more devastating than the sudden jolt of misfortune.” – Chuck Swindoll
A – Warm-up
B – 45/15 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – Behind Back MB Slam
3 – KB Offset Goblet Squat
4 – Plank Position Band Reach & Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jumps & Speed Punch

Friday August 2, 2013
“If I've got correct goals, and if I keep pursuing them the best way I know how, everything falls into line. If I do the right thing right, I'm going to succeed.” – Dan Dierdorf
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)

C – Finish: 15/15 Mountain Climb & Tuck Jumps

Saturday August 3, 2013
“If you raise your children to feel that they can accomplish any goal or task they decide upon, you will have succeeded as a parent and you will have given your children the greatest of all blessings.” – Brian Tracy
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Clam Shell w/Hip Extension (R)
2 – Clam Shell w/Hip Extension (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Twisting Mountain Slides
Part The Dos – 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 (1/2 Kneel Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Wood Chop – R, Figure 8)
3 – Band Complex 1 (Forward Lunge, Reverse Lunge, Squat)
4 – Band Complex 2 (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jump, Mountain Climb, Scap Push Up)