Week #2 - Monday July 28 - Saturday August 2, 2014

Monday July 28, 2014
“Even the greatest authors in the world eventually get reduced down to a few quotes.”  – Dink Weber
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 Overhead ½ Kneel & Rise
4 – Gallows Rows
5 – Turkish Get Up Starts
C – Finish: 15/15 Bear Crawl, Burpee, Speedy Inchworm, Skaters Hop

Tuesday July 29, 2014
“For a lot of life's problems, sweat is a good solvent.” – Me
A – Warm Up
B – 40/20 Endurance Intervals
1 – 1 Arm DB Forward Lunge & Hammer Curl
2 – Atomic Plank & Push Up Burpee
3 – Band Resisted Lateral Step & Squat
4 – MB SL Anterior Reach
5 – Body Saw
C – Finish: 20/10 Bag Work, Beast Crawl, Tunnel Hops, Hands Over The Line

Wednesday July 30, 2014
There are four ages of man:
1) when you believe in Santa Claus,
2) when you don't believe in Santa Claus,
3) when you are Santa Claus,
4) when you look like Santa Claus.
A – Warm Up
B – Conditioning Wednesday Special
20 secs work, 40 secs rest X 5 exercises. Perform four cycles.
1 – Prowler Sprints
2 – Band Horizontal Squats
3 – Gallows Mountain Climb
4 – Slide Ham Sprints
5 – DB Squat & Press
C – Finish: 10/3 Core Stability – Side Plank Band Press Hold L&R, Push Up Plank Hold w/Band, SL Hip Ext Hold w/Band L&R

Thursday July 31, 2014
“What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.” – Alexander Graham Bell
A – Warm-up
B – 30/30 Endurance Intervals X 4 rounds
1 – Split Squat 4 Sec Pause & Jump
2 – MB Woodchop
3 – KB Rack Position Squat
4 – Plank Position Band Row
5 – Gallows Row
C – Finish: 15/15 Twisting Mountain Jump, Speed Punch, Bear Crawl, Sprint Arms

Friday August 1, 2014
“In philosophy, it is not the attainment of the goal that matters, it is the things that are met with by the way.” – Henry Havelock Ellis
A – Warm Up
B – Continuous 20 Minute Routine
1 – Burpees X 10
2 – 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, Tunnel Hop, Bag Work, Lateral Bear Crawl

Saturday August 2, 2014
“Keep your eye on eternal goals.” – John H. Groberg
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 - 5 Steps per leg
2A – Bodysaw x 10
3A – Band Pull Through

1B – KB Swing
2B – Gallows Pikes
3B – Scap Push Up

New 4 Week Cycle Of Training Sessions - Monday July 21 - Saturday July 26, 2014

Monday July 21, 2014
“It does not take much strength to do things, but it requires great strength to decide what to do.” - Elbert Hubbard

A - Warm Up
B - Happy, happy Monday!
Bodybuilding Bootcamp Routine - 30 secs work, 30 secs rest X 4 rounds per station, then 1 minute rest while you change stations.
1 - Push Up
2 - SL Elevated Hip Extension
3 - Gallows Row
4 - DB Squat & Press
C - Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Mountain Climb

 

 Tuesday July 22, 2014
“The only thing socialism has ever done for poor people is give them lots of company.” – Lawrence W. Reed
A – Warm Up
B – Ah Tuesday…The 2^nd Greatest Day of the Week!
30 – 30 Protocol X 4 Rounds
1 – Jump Squat to Squat Hold
2 – Band Resisted Hinge & Hop
3 – Partial Row to Full Row on Gallows
4 – Cuplets Full Push Up to ½ Push Up
5 – Jumping Slam to Slam w/ MB
C – Finish: 20/10 Twist Mountain Jump, Tunnel Hop, Reaching Planks, Sprint In Place

Wednesday July 23, 2014
“It is not a calamity if somehow you die with dreams unfulfilled but it is a calamity not to dream.” – Benjamin Elijah Mays
A - Warm Up
B - Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Band Resisted Mountain Climb
2 – Prowler Sprints
3 – Wall Ball
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability Long Plank Hold, Side Plank Hold L, Dead Bug Hold L, Dead Bug Hold R, Side Plank Hold R

Thursday July 24, 2014
“Requiring readers to put themselves into the minds of many different kinds of other people is a moral action on the part of the author.” – James Wood
A – Warm-up
B – 20/10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1 – KB Swings to Goblet Squat Combo (5 to 2 ratio)
2a – Push – Band-Resisted Push-up
2b – Pull – See-Saw Bent Over Rows
3 – DB Split Squat Hold & Alternating Press
4a – Twisting Mountain Jumps
4b – Reaching Planks
C – Finish: 15/15 Bag Work & Reverse Bear Crawl

Friday July 25, 2014
“Never forget that only dead fish swim with the stream.” – Malcolm Muggeridge
A – Warm-up
B – 60/30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrically Loaded Suitcase Step Up
2 – Running in Place w/Jump Rope
Superset Station#2:
1 – Corkscrew Push-up to Strict Push Up Hold
2 – Burpees to Mountain Climber Progression
Superset Station#3:
1 – Gallows Row (Hard to Easy Progression)
2 – Modified Russian Twist w/MB
C – Finish: 15/15 Jump Split Squats, Bat Slams On Bags, Broad Jump Burpee, Sprint Arms

Saturday July 26, 2014
“The wrong way always seems the more reasonable.” – George Moore
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 Row
2 – Band Lawn Mower Row – R
3 – Band Lawn Mower Row – L
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Scapular Push Ups

Week #4 - Monday July 14 thru Saturday July 19, 2014

Monday July 14, 2014
“Give me a stock clerk with a goal and I'll give you a man who will make history. Give me a man with no goals and I'll give you a stock clerk.” – James Cash (JC) Penny
A – Warm Up
B – Bodybuilding Bootcamp Routine
30 seconds of work, 30 seconds of rest X 4 rounds followed by 1 minute transition to the next station
1 – Gallows Row
2 – KB Goblet Squat
3 – Band Stabilized Dead Bug
4 – DB Windmill
C – Finish: 15/15 Mountain Climb, Squat Jump, Beast Crawl, Sprint Arms

Tuesday July 15, 2014
“You must either modify your dreams or magnify your skills.” – Jim Rohn
A – Warm Up
B – 15 Second Succession Complexes
15 secs work on each of six exercise then 60 secs rest X 8 rounds
1 – Side Plank Reach & Rotate – L
2 – Side Plank Reach & Rotate – R
3 – Spiderman Push Up
4 – Siff Squat
5 – SL Hinge – L
6 – SL Hinge – R
C – Finish: 8/12 Sprints

Wednesday July 16, 2014
“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenge and does something about it.” – Vince Lombardi
A – Warm Up
B – Cardio Blast Wednesday
30 – 30 Protocol X 4 Rounds
1 – Band Resisted Shuttle Run
2 – Battle Ropes “Beat the Drums” Squats
3 – Gallows 3 Part Squat Jumps
4 – Lateral Band Resisted Bear Crawl
5 – Suitcase Carry w/DB
C – Finish: 10/3 Core Stability – Long Plank Hold, SL Hip Extension Hold L&R, "T" Push Up Hold L&R

Thursday July 17, 2014
“Efforts and courage are not enough without purpose and direction.” – John F. Kennedy
A – Warm Up
B – Yep…It's Thursday, Alright!
40 – 20 Protocol X 4 Rounds
1 – Mountain Jump to Climb
2 – Split Squat Hold & Row
3 – KB Swing
4 – Parallett's Dips to Hold
5 – Prowler 2 Arm Forward Pull
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, Bear Crawl

Friday July 18, 2014
“Nothing can add more power to your life than concentrating all your energies on a limited set of targets.” – Nido Qubein
A – Warm Up
B – Thunder & Lightning
30 secs of strength training, 30 secs rest then 15 secs of power training X 3 stations.
1A – KB Goblet Squat
1B – KB Sumo Dead-lift Jumps

2A – DB Strict Standing Press
2B – ½ Kneeling Band Speed Chest Press

3A – Gallows Row
3B – Squat Jumps
C – Finish: 15/15 Skater's Hop, Hands Over The Line, Cross Body Mountain Climb, Speed Inch Worm w/Stuck Feet

Saturday July 19, 2014
“Stimulate don’t annihilate” – Lee Haney
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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.
1A – Pushup
1B – Dead Bug Hold

2A – Bulgarian Squat
2B – SL Hip Thrust Hold

3A – Speed Bag Simulation Work
3B – T-Push Up Hold
C – Finish: Speed Punch & Jumping Jacks

Week #3 Of The Current 4 Week Session - Monday July 7 - Saturday July 12, 2014

Monday July 7, 2014
“It is not necessary to change. Survival is not mandatory.” – W. Edwards Deming
A – Warm Up
B – Monday Morning Mindfulness
40 seconds of work, 20 seconds of rest X 4 exercises for 5 “rounds”.
1 – Band Resisted Hinge & Row
2 – DB Reverse Lunge & Press
3 – Push Up & Shoulder Touch
4 – KB Walk & Squat
5 – Body Saw
C – Finish: 15/15 Skaters Hop, Quick Grasshoppers, Sprint In Place, Bear Crawl

Tuesday July 8, 2014
“The origin of the word change is the Old English cambium, which means ‘to become.’” – Robert Cooper
A – Warm Up
B – Continuous 20 Minute Circuit w/ 1 DB
Perform each of 4 exercises in 10 repetition sets.
1 – Squat Jumps
2 – Spiderman Push Up
3 – DB RDL
4 – Alternating Reverse Lunge + MB Chop Variation
C – Finish: 15/15 Mountain Climb, Bag Work, Burpee, Reverse Bear Crawl

Wednesday July 9, 2014
“Please don’t nag yourself with thoughts of failure. Do not set goals far beyond your capacity to achieve. Simply do what you can do, in the best way you know, and the Lord will accept of your effort.” – Gordon B. Hinckley
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Reverse Sprints
2 – Reverse Lunge Ropes Drum Beat
3 – Gallows Mountain Climb
4 – Wall Ball
5 – KB Swing
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold L&R, Superman Hold

Thursday July 10, 2014
“Reasons come first. Answers come second.” – Jim Rohn
A – Warm-up
B – 30 Second Complexes
1 – Pike & Reach Combo
2 – Slide Ham Curls
3 – Mountain Climb
4 – Prisoner Squat
5 – SL Bent-Knee Resisted Hip Extension – Left Side
6 – SL Bent-Knee Resisted Hip Extension – Right Side
C – Finish: 20/10 Burpee, Drop Squats, Speed Punch, Horizontal Jumping Jack

Friday July 11, 2014
“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu
No Training Sessions

Saturday July 12, 2014
“Love is composed of a single soul inhabiting two bodies.” – Aristotle
No Training Sessions