Week #3 - Monday April 14 - Saturday April 19, 2014

Monday April 14, 2014
“The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius Antonius
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 & DB Press
2 – 1 ½ Push Up
3 – Gallows Mixed Grip Row
4 – KB Swing
5 – Reaching Planks
C – Finish: 15/15 Reverse Bear Crawl, Squat Jumps, Hands Over The Line, Tunnel Hops

Tuesday April 15, 2014
“Most plans are just inaccurate predictions.” – Ben Bayol
A - Warm Up
B - Continuous 20 Minute Routine
1 – Band Resisted SL Hip Extension X 10
2 – Push Ups X 10
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10
C – Finish: 8/12 Sprints & Skips

Wednesday April 16, 2014
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 30/30 Training
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Prowler Bear Crawl
2 – Push Up & Pike Combo
3 – Wall Ball
4 – Jumping Rope Slams
5 – Bag Work
C – Finish: 10/3 Core Stability – Wide Out Hold, Cook Hip Lift (L&R), Lying Glute Tension Hold (L&R)

Thursday April 17, 2014
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band High Knee Monster Walks w/Arms Extended DB Hold
4 – Gallows Row
5 – KB Swing
C – Finish: 15/15 Burpee, Sprint In Place, Mountain Climb, Skaters Hop

Friday April 18, 2014
“It's Good Friday. Good because 2000 years ago the events of today prove that we matter to God.” – Unknown
A – Warm-up and Hip Mobility
B – 15/15 Protocol
1 – Spiderman Push Up/Superman Hold
2 – Band Tug-of-War/1 Arm Lunge Stance Row Hold
3 – DB Seated S-2-S Press/Lying Heel Raises
4 – KB Hinge/KB Goblet Squat
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Partner Bag Shoves, Squat Jumps

Saturday April 19, 2014
“I do not take a single newspaper, nor read one a month, and I feel myself infinitely the happier for it.” – 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 – Arm Circles
A2 – Bird Dog Hold

B1 – SL Glute Bridge
B2 – Inclined T–Push Up Hold

C1 – Body Saw to Ab Slide
C2 – Clam Shell Hold

Week #2 - Monday April 7 thru Saturday April 12, 2014

Monday April 7, 2014
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion. He hardly knows which is which. He simply pursues his vision of excellence at whatever he does, leaving others to decide whether he is working or playing. To him he's always doing both.” –  James Michener
A – Warm Up
B – 40/20 X 4
1 – DB Squat & Press
2 – KB Swings
3 – Gallows Row
4 – 3 Push Ups then 3 Sec Pause
5 – Arm Length Walk w/MB
C – Finish: 15/15 Mountain Jumps, Squat Jumps, Burpee, Bear Crawl

Tuesday April 8, 2014
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 15/15 X 8, 4 Exercise Circuit
1 – Horizontal Squats
2A – Reverse Lunge & DB Press
2B – Reverse Lunge & DB Hammer Curl
3A – Gallows Mountain Climb
3B – Gallows Body Saw
4 – Side Plank Band Press (L & R)
C – Finish: 20/10 Squat Complex (Jump, Squat, Hold)

Wednesday April 9, 2014
“Success doesn't come to you…you go to it.” – Marva Collins
A – Warm Up
B – Ascending & Descending 10, 20, 30 Ladder Intervals X 5
1 – Prowler Sprints
2 – Wall Ball
3 – Jump Rope
4 – Gallows Squat Jump Complex
5 – Rope Complex
C – Finish: 10/3 Core Stability – SL Hip Extension Hold (L & R), Clam Shell Hold (L & R), 3 Point Plank Hold

Thursday April 10, 2014
“Life’s most persistent and urgent question is, 'What are you doing for others?'” – Martin Luther King
A – Warm-up
B – 40 / 20 X 4 rounds
1 – Split Squat w/4 Sec Pause & Hop
2 – Slam Ball
3 – DB 1 Arm Deadlift, Curl & Press
4 – Corkscrew Push Up
5 – 1 Arm Gallows Row
C – Finish: 15/15 Mountain Climb, MB F-2-B Shake, Horizontal Jumping Jacks, S-2-S Swings

Friday April 11, 2014
“The only normal people are the ones you don’t know very well.” – Joe Ancis
A – Warm-up
B – 3 Minute Sequence
1 – Goblet Squat X 10
2 – KB Swing X 15
3 – Burpee X 5
C – Finish: 15/15 Bag Work, Sprint Arms, Mountain Jump, Bear Crawl

Saturday April 12, 2014
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Dumbbell Hinge w/Shrug
5 – Curtsy Lunge Right Leg w/MB O/H
6 – Curtsy Lunge Left Leg w/MB O/H
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – DB Plank Rows

New 4 Week Cycle Of Training Sessions - Monday March 31 - Saturday April 5, 2014

Monday March 31, 2014
"Great spirits have always encountered violent opposition from mediocre minds." – Albert Einstein
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Atomic Push Up
3 – DB Squat & Press
4 – MB Slam
C – Finish: 15/15 Jump Squats, 2 Foot Bear Crawl, Skaters Hop, Hands Over The Line

Tuesday April 1, 2014
"The health of people is really the foundation upon which all their happiness and all their power as a state depend." – Benjamin Disraeli
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 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge, Lateral Lunge & Reach – L &R  
3 – Squat Hold & Alt Row, Split Squat Hold & Alt Row – L & R
4 – KB Goat Bag Hinge, Goblet Squat, Butt Burner 4000
5 – Pike, Body Saw, Slide Mountain Jumper
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Broad Jump

Wednesday April 2, 2014
"The first wealth is health." – Ralph Waldo Emerson
A - Warm Up
B - Cardio Blast Wednesday
Suitcase Carry
Begin at one end of the "track", pick up a heavy KB or DB and hold it at arm's length by your side. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight manner to the other end of the track. Switch hands and walk back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
.30 sec each exercise x 2
1 – Reverse Lunge & Side-2-Side Band Row + Mountain Climb
2 – Band Resisted Lateral Bear Crawl + Band Resisted Squats
3 – DB Burpee + DB Swings
4 – Push Up + Tall Kneeling KB Woodchop
1:00 rest between
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L & R, Cook's Hip Lift Hold L & R

Thursday April 3, 2014
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." – Hippocrates
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Palloff Press Hold
2 – Spiderman Push Up
3 – “T” Stance DB Row
4 – Rear Foot Elevated, MB O/H Squat
C – Finish: 15/15 Mountain Climb, MB Front-to-Back Shake, Horizontal Jumping Jacks, Tunnel Hops

Friday April 4, 2014
“I once had a rose named after me and I was very flattered. But I was not pleased to read the description in the catalogue . . 'No good in a bed, but fine against a wall.'" – Eleanor Roosevelt
A – Warm-up
B – Continuous 30 Second Movement Ladders
Siff Lunge
Plank to Scap Push Up
1 Leg Dead-lift
2 Stage Push Up Hold
Side Plank Reach & Rotate
Skaters Hop
Squat Hold
Run in place

Saturday April 5, 2014
“My luck is so bad that if I bought a cemetery, people would stop dying." – Ed Furgol
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 – SL Glute Bridge – L
3 – SL Glute Bridge – R
4 – Dead Bugs
5 – 1/2 Kneeling DB Press
6 – Band Pull Aparts

Week #4 - Monday March 24 - Saturday March 29, 2014

Monday March 24, 2013
“It occurred to me that nothing in life vanishes as irretrievably as a lost fish.” – John Gierach
A – Warm-up and Hip Mobility
B – 30/30 Training
DB Squat & Alternating Press
Push Up w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Skaters Hop, Mountain Climb, Tunnel Hops, Bear Crawl

Tuesday March 25, 2013
“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 - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Reverse Lunge & 1 Arm Row
Ab Slide
C – Finish: 20/10 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday March 26, 2014
“If your dog is fat, you’re not getting enough exercise.” – Unknown
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 – Lateral Step Up w/ Hop
A2 – 3 Points of Contact Plank Hold
B1 – Band Lateral Shuffle
B2 – Band Resisted Squat Hold
C1 – KB Swing
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold

Thursday March 27, 2014
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Warm Up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Reverse Lunge w/ DB Grab, Curl & Press Then Return
Push Up Position Band Row
SLDL w/ Anterior Reach
C – Finish: 15/15 Shuttle Sprints, MB Burpee, Bag Work, Mountain Jumps

Friday March 28, 2014
“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 – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Lunge Position “Y, T, W, L”
Gallows Row
C – Finish: 20/10 Partner Bag Work Shoves, Mountain Climb, Jumping Jacks, Horizontal Jumping Jacks

Saturday March 29, 2014
“Everybody has a plan until they get punched in the face.” – Mike Tyson
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 #3 - Monday March 17 through Thursday March 20, 2014

Monday March 17, 2014
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – DB Waiter's Carry
2 – Jumping KB Sumo Dead Lift
3 – Gallows Row
4 – Side Plank Band Press w/Abduction
C – Finish: 2 minute drill – Mountain Climb, Jump Squats, Bear Crawl, Speed Punch

Tuesday March 18, 2014
“You know what? Not all dreams come true. But that's okay because you can always make new dreams.” – Katie (age 4)
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Spiderman Push Up
3 – DB 1 Arm Dead Lift (5 R, 5 L)
4 – Alternating Reverse Lunge + DB Press (5 R, 5 L)
C – Finish: 8/12 Skips & Reaching Plank From Push Up Position

Wednesday March 19, 2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Crazy Conditioning Wednesday!!
40 secs works, 20 secs rest, 4 exercise circuit X 5 “rounds”…
1 – Sled Bear Crawls
2 – Gallows 1 & 1/2 Squat Jumps
3 – Broad Jump & MB Slam
4 – Band Tug of War
C – Finish: 10/3 Core Stability – Wide Out Hold, T–Push Up Hold (L&R), SL Hip Ext Hold (L&R)

Thursday March 20, 2014
“He is so ugly he should have to wear an oxygen mask.” – Mickey Rivers on teammate Cliff Johnson's looks. Cliff's brother, Ray, was my high school track coach.
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 – 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