Week #2 Of This Current 4 Week Cycle Of Training Sessions - Monday October 14 - Saturday October 19, 2013

Monday October 14, 2013
“Sometimes you need to stay in touch but be out of reach.” – Jim Rohn
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Seated Hip Extension Band Row
2 – Hindu Push Up
3 – KB Clean Rack Position Squats
4 – Core Activated Dead Bugs
C – Finish: 15/15 Bag Work & Burpee

Tuesday October 15, 2013
“The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.” – Og Mandino
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finish: 8/12 Sprints

Wednesday October 16, 2013
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Lateral Prowler Drags
Wall Ball
KB Swings
Step Up Hops
Mountain Climb to Hands Over The Line
C – Finish: 10/3 Core Stability

Thursday October 17, 2013
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB or DB Goblet Squat
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 15/15 Bear Crawl & Jumping Jacks

Friday October 18, 2013
“No one knows what he can do until he tries.” – Publilius Syrus
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 Bulgarian Squat
2 – Burpee to Skater Hops
Superset Station#2:
1 – Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 20/10 Squat Complex

Saturday October 19, 2013
“There is no chance, no destiny, no fate,
That can circumvent or hinder or control
The firm resolve of a determined soul.” – Ella Wheeler Wilcox
A – Warm Up
B – Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30

New 4 Week Cycle Of Training Sessions - Monday October 7 - Saturday October 12, 2013

Monday October 7, 2013
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
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 – KB Goblet Squat
2 – 1 ½ Push Ups
3 – DB Rotating Hinge
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Bear Crawl

Tuesday October 8, 2013
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
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 – Siff Squat
2 – SL Hip Extension
3 – Gallows 1 Arm Row
4 – Forward Lunge & Press
5 – Rock The Boats
C – Finish: 15/15 Burpee & Jumping MB Slams

Wednesday October 9, 2013
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Atomic Plank
A2 – Clam Shell Hold

B1 – Twisting Mountain Jumps
B2 – Concave Hold

C1 – Squat Jumps
C2 – T-Push Up Hold

C – Finish: 20/10 Core Stability Finish

Thursday October 10, 2013
“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 – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band O/H Squats
4 – Seated Band Rows
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl

Friday October 11, 2013
“Winning isn't getting ahead of others. It's getting ahead of yourself.” – Roger Staubach
A – Warm Up
B – T.G.I.F….Maybe…
40 – 20 Protocol X 4 Rounds
Band Resisted Plank Row
Lateral Shuffle & Burpee
Gallows Row
Push Up
DB Squat & Press
C – Finish: 20/10 Bag Work & Burpee

Saturday October 12, 2013
“The most terrifying words in the English language are: I'm from the government and I'm here to help.” – Ronald Reagan
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1 – DB or KB Lunge & Press Complex (Fwd Lunge, Reverse Lunge) x 5 cycles per leg
2 – Body-saw & Pike Complex x 10
3 – Band Resisted High Pull x 10

Week #4 - Monday September 30, 2013 - Saturday October 5, 2013

Monday September 30, 2013
“Every father should remember that one day his son will follow his example instead of his advice.” – Seal Of Honor
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 Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Gallows Row (3 sec up, fast back)
3) SL Band Resisted Hip Extension Hold
4) Rock The Boats
C – Finish: 15/15 Mountain Climb, Skaters Hop, Frog Hops, Squat Jumps

Tuesday October 1, 2013
“Do not listen to those who weep and complain, for their disease is contagious.” – Og Mandino
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – KB/DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punches, Mountain Jumps

Wednesday October 2, 2013
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A – Warm Up
B – Wednesday Cardio Mayhem
30 secs work, 60 secs active recovery X 7 exercises. Perform 2 rounds.
1 – Prowler Sprints
2 – Bag Work
3 – Jump MB Slams
4 – Band Lawnmower Row
5 – Band Tug-O-War
6 – Squat Jumps
7 – Dead Bugs
C – Finish: 10/3 Core Stability

Thursday October 3, 2013
“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” – Stephen Covey
A – Warm Up
B – Giant Sets Training
30 secs work, 10 secs rest for 3 exercises. Perform each giant set 2 times, before switching stations. There are 4 stations.
1 – Twisting Mountain Jumps, Hands Over The Line, Mountain Climb
2 – Split Squat – L, Split Squat – R, Mid-Range Squat
3 – Gallows Row, Wide Outs, Biceps Curls
4 – DB SL Hinge – L, DB SL Hinge – R, DB Sumo Deadlift
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Lateral Shuffle, Squat Jumps

Friday October 4, 2013
“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” – Herophiles
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 R & L)
3 – Strongman Crunch X 10
4 – SL Jump MB Slams (5 R & L)
C – Finish: 8/12 Sprint, Bear Crawl

Saturday October 5, 2013
“The difference between a person who is in shape and a person who is not in shape is that the person who is in shape works out, even when they least feel like it.” – Yer Uncle Steve
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 – KB S-2-S Sumo Dead-lift
4 – Standing Alternating DB Press
5 – Band Loaded Heel Kick – R
6 – Band Loaded Heel Kick – L

Week #3 Of The Current Training Cycle - Monday September 23 thru Friday September 27, 2013

Monday September 23, 2013
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
A – Warm Up
B – Monday…The Greatest Day Of The Week!!
40/20 X 5
1 – DB Squat & Press
2 – Gallows Row
3 – 1 ½ Push Ups
4 – KB Swing
5 – Core Engaged Dead Bug
C – Finish: 15/15 Skaters Hop, Mountain Climb, Squat Jump, Bear Crawl

Tuesday September 24, 2013
“If you don't know where you are going, you can never get lost.” – Herb Cohen
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 (Jumping Jacks, Crashing Waves, Drums)
2 – Bodyweight Complex (Split Squat – L, Split Squat – R, Squat Hold)
3 – DB Complex (Plank Row – L, Plank Row – R, Push Up)
4 – Band Resisted Complex (Hip Ext Clam Shell – L, Hip Ext Clam Shell – R, Hip Extension)
5 – Core Complex (Mountain Climbs, Side Plank Reach & Rotate L&R)
C – Finish: 15/15 – Bag Work, Burpee, Jumping Jack, Mountain Jumps

Wednesday September 25, 2013
“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
Band Resisted Sprints
Ladder & Sprint Drills
Gallows Squat Jumps
Gorilla Squat Burpees to Mountain Jumps
Band Resisted Lateral Bear Crawl
C – Finish: 10/3 Core Stability

Thursday September 26, 2013
“Don’t ask for a light load, but rather ask for a strong back.” – Unknown
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position Heel & Knee Touch
2 – KB Goblet Squat
3 – Wall Ball
4 – Low Gallows Row
5 – Seated “V” S-2-S Press
C – Finish: 15/15 Mountain Climb, Split Jumps, P/U In & Outs, Speed Punches

Friday September 27, 2013
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints

Week #2: Monday September 16 - Saturday September 21, 2013

Monday September 16, 2013
“What good is it to look like Tarzan and play like Jane?” – John Welborn
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 Biceps Curl Rows
2 – KB Goblet Squat
3 – Push Up
4 – Pikes
C – Finish: 15/15 Bear Crawl & Squat Jumps

Tuesday September 17, 2013
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm Up
B – Tree-Men-Dus Tuesday Training!!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
MB Lateral Lunge & Slam
Band Resisted Mountain Climb
DB Renegade Row & Press
60, 45, 30, 15
MB Lateral Lunge & Reach
Band Resisted ¾ Squats
DB Hinge
C – Finish: 20/10 Bag Work & Burpee

Wednesday September 18, 2013
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm Up
B – Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
Reverse Prowler Sprints
Crashing Waves
Gallows Squat Jumps
KB Swing
C – Finish: 10/3 Core Stability Work

Thursday September 19, 2013
“Reduce your plan to writing... The moment you complete this, you will have definitely given concrete form to the intangible desire.” – Napoleon Hill
A – Dynamic Warm-up & Hip Mobility
B – 30/30 5 Exercise Circuit X 4
1 – Push Up w/4 Second Pause
2 – KB Goblet Squat w/4 Second Pause
3 – Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks & Mountain Climb

Friday September 20, 2013
“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.” – Jim Rohn
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.

Saturday September 21, 2013
“Silent gratitude isn't much use to anyone.” – G.B. Stern
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
Gallows Wide Outs x 10