Week #3 - Monday September 29 thru Saturday October 4, 2014

Monday September 29, 2014
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
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, Reverse Beast Crawl, Squat Jumps

Tuesday September 30, 2014
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – 40/20 Endurance Circuit
40 seconds of work, 20 seconds of rest. 5 exercises X 4 rounds.
1 – Push Up & Pike Combo
2 – Battle Ropes Reverse Lunge & Drum Beat
3 – KB Swings
4 – DB Squat & Press
5 – Band Lateral Lunge w/Palloff Position Hold
C – Finish: 20/10 Bag Work , Bear Crawl, Jumping Jacks, Mountain Jumps

Wednesday October 1, 2014
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Conditioning Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Band Resisted Sprints
2 – Ladder Hopscotch Drills
3 – Prowler Sprints
4 – Med Ball Slams
5 – Gallows Row Hold w/Sprint Feet
C – Finish: 10/3 Core Stability – SL Hip Extension Hold L&R, Side Heel Raise Hold L&R, 3 Point Plank Hold

Thursday October 2, 2014
“There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time.” – Malcolm X
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – Two Handed DB Swing
2 – Spiderman Push Ups
3 – Band Forward Lunge & Press
4 – Gallows Transverse Grip Row
5 – Body Saw
C – Finish: 15/15 Burpee, Lateral Bear Crawl, Skaters Hop, Tunnel Hops

Friday October 3, 2014
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” – Henry Rollins
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Alternating 3 Point Plank w/3 Sec Hold
2 – 1 Arm DB Row From Lunge Stance
3 – Side to Side Push-ups
4 – SL Squat Jumps
5 – Bulgarian Squat w/ Forward Lean - Left Side
6 – Bulgarian Squat w/ Forward Lean - Right Side
C – Finish: 8/12 Bag Shoves & Burpees

Saturday October 4, 2014
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
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 – SL Hip Thrust – R
6 – SL Hip Thrust – L

Week #2 - Monday September 22 thru Friday September 26, 2014

Monday September 22, 2014
"A friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words." – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Transverse Grip Gallows Rows
2 – Push Up & Reach
3 – DB Squat & Press
4 – KB Swing
5 – Band Resisted Reverse Lunge
C – Finish: 15/15 Skaters Hop, Beast Crawl, Bag Work, Mountain Climb

Tuesday September 23, 2014
"You either fight active evil or you accept it. Doing nothing is acceptance. There is no in between." – Bill O'Reilly
A – Warm Up
B – Continuous 20 Minute Routine
1 – Low Push Up Hold w/Pulse (10 seconds)
2 – Single Leg Squat To Bench X 10 (5 L&R)
3 – Strongman Crunch X 10
4 – SL Band Resisted Hip Extension (5 L&R)
C – Finish: 8/12 Sprint, Bear Crawl

Wednesday September 24, 2014
"Keep your fears to yourself, but share your courage with others." – Robert Louis Stevenson
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 Jump & Lateral Hop (3 to 1)
7 – Lateral Action Scap Push Ups
C – Finish: 10/3 Core Stability – Dead Bug Hold L&R, Clam Shell Hold w/ Knee Flexion L&R, Long Plank Hold

Thursday September 25, 2014
"Why fit in when you were born to stand out?" – Dr. Seuss
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – DB Push-up & Row
2 – KB Sumo Dead-lift
3 – Band Lateral Lunge & Rotational Press
4 – SL Hinge w/MB Reach
5 – Body Saw
C – Finish: 20/10

Friday September 26, 2014
"Happiness is not a matter of events; it depends upon the tides of the mind." – Alice Meynell
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Ab Slides
2 – Goblet Squat Pulses
3 – Atom Plank & Push Up w/ Reach
4 – Pikes
5 – SL Band Resisted Hip Extension - Left Side
6 – SL Band Resisted Hip Extension - Right Side
C – Finish: 8/12 Sprints & Skipping

No Saturday Training Sessions
Get Outside And Go For A Brisk 30 Minute Walk!

NEW 4 WEEK CYCLE - Monday September 15 - Saturday September 20, 2014

Monday September 15, 2014
“The great French Marshall Lyautey once asked his gardener to plant a tree. The gardener objected that the tree was slow growing and would not reach maturity for 100 years. The Marshall replied, 'In that case, there is no time to lose; plant it this afternoon!'” – John F. Kennedy
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 – Offset Grip Push Up
4 – Wall Braced Dead Bug
C – Finish: 15/15 Bear Crawl, Squat Jump, Mountain Climb, Tunnel Hop

Tuesday September 16, 2014
“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 – 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 (Jumping Squat, Squat, Squat Hold)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Tug-O-War L&R, Squat & Row)
5 – Push Up/Plank Complex (Mountain Climb, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work, DB Burpee, Sprint In Place, Reverse Bear Crawl

Wednesday September 17, 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 – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Sprint Arms w/DB's
3 – Gallows Squat Jumps
4 – KB Squat & High Pull to Press
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability Work – Bird Dog Hold L&R, Dead Bug Hold L&R, Long Plank Hold

Thursday September 18, 2014
“Desires must be simple and definite. They defeat their own purpose should they be too many, too confusing, or beyond a man's training to accomplish.” – George S. Clason
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 – Sliding Reverse Lunge & Band Row
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Jumping Jacks, Mountain Climb, Ab Slides, Speed Punch

Friday September 19, 2014
“A distracted existence leads us to no goal.” – John Wolfgang von Goethe
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 20, 2014
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – Band Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 – 5 per leg
1B – Body Saw x 15
1C – Gallows Wide Row w/Shoulder Enhancement x 10

2A – Fwd Leaning Bulgarian Squats w/DB x 10 per leg
2B – Ab Slide x 15
2C – Standing S-2-S Press
C – Finish: Uncle Steve's Special Shoulder Burner…

Week #4 - Tuesday September 9, 2014 - Saturday September 13, 2014

Tuesday September 9, 2014
“He's so ugly. When you walked by him, your pants wrinkle. He made fly balls curve foul.” – Mickey Rivers on  former Major Leaguer Danny Napoleon's looks
A – Warm-up
B – 30/30 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Gallows Row
2 – 3 Push Ups Then 4 Second Pause
3 – SL Hip Hinge & Band Row
4 – Side Plank Reach & Rotate
C – Finish: 15/15 Jump Squat, Lateral Bear Crawl, Skaters Hop, Inch Worm

Wednesday September 10, 2014
“It has been said that politics is the second oldest profession. I have learned that it bears a striking resemblance to the first.” – Ronald Reagan
A – Warm Up
B – 10/5 Repeats
10 seconds of work, 5 seconds of rest X 2 exercises for 5 minutes.
A1 – Squat Jumps
A2 – 3 Point Plank Hold

B1 – Sliding Pikes
B2 – Concave Hold

C1 – KB Swings
C2 – T-Push Up Hold
C – Finish: 10/3 Core Stability – Prone Cobra, Clam Shell L&R, Dead Bug L&R

Thursday September 11, 2014
“The only people with whom you should try to get even are those who have helped you.” – John E. Southard
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Lunge Stance DB Row
2 – KB Sumo Dead-lift
3 – Push Up
4 – Gallows Ham Curl
5 – Strongman Crunch
C – Finish: 15/15 Horizontal Jump Jack, Bag Work, Mountain Climb, Sprint In Place

Friday September 12, 2014
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
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 – Split Squat
2 – SL Hinge
3 – Plank Row w/DB
4 – Parallets Push Up
5 – Slide Mountain Climb
C – Finish: 15/15 Bear Crawl, Jumping Jacks

Saturday September 13, 2014
“God gave you a gift of 86,400 seconds today.  Have you used one to say ‘thank you?’” – William A. Ward
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 Underhand Plank Rows
2 – Band High Pulls
3 – Band Resisted Speed Skaters Hop
4 – Pikes
5 – MB Lateral Lunge & Reach
6 – Standing S-2-S Press

Week #3 - Monday September 1 - Saturday September 6, 2014

Monday September 1, 2014
“Freedom is seldom lost all at once. More often, it disappears through salami tactics—one slice at a time.” – Dr. Hans Sennholz
A – Warm Up
B – Mitochondria Workout
40 secs work in a two sec up, two sec down tempo, 20 secs rest X 2 exercises X 3 rounds each exercise followed by one minute rest and transition
1A – KB Goblet Squat
1B – Gallows Row

2A – DB SL Hinge
2B – Push Up

3A – Wall Braced Dead Bug
3B – Bird Dog Hold
C – Finish: 15/15 Jumping Jacks, Bear Crawl, Sprint Arms, Horizontal Jump Jacks

Tuesday September 2, 2014
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – Thriller Tuesday's
15 second succession complex. Perform each exercise consecutively for 15 secs each, followed by 60 secs rest. Perform 8 rounds.
1 – Squat Jump
2 – Mountain Climb
3 – Split Jumps
4 – Prone Shoulder Touch
5 – Squat Hold
6 – Mountain Jump
C – Finish: 15/15 Bag Work, Hands Over Line, Nordic Sprint Arms, Tunnel Hops

Wednesday September 3, 2014
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – Conditioning Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Bear Crawl
3 – Bulgarian Squat Hops
4 – Push Up Position Plank w/Leg AB/ADduction Slides
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Side Plank Hold L&R, SL Hip Extension Hold L&R

Thursday September 4, 2014
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warm Up
B – Thrasher Thursday!
Bodybuilding Bootcamp – 30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition
1 – Band Squat & 1 Arm Row
2 – KB Swing, Goblet Squat & Hinge Combo
3 – Atomic Push Up & Plank Combo
4 – Seated "V" DB Press
C – Finish: 15/15 Speed Punch, Sprint In Place, Speed Inch Worm, Skaters Hop

Friday September 5, 2014
“Two little words that can make the difference: START NOW.” – Mary C. Crowley
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – SL Bent-Knee Resisted Hip Extension - Left Side
2 – SL Bent-Knee Resisted Hip Extension - Right Side
3 – Side to Side Push-ups
4 – Skater Hops
5 – Body Saw
6 – Loaded Kneel & Rise
C – Finish: 8/12 Skips & Bear Crawls

Saturday September 6, 2014
“Men think about it every seven seconds or so. Women romanticize it. Teenagers yearn for the weekends, when they might get a little of it... Sleep is the new sex.” – Susan A. Nielsen, journalist for The Oregonian
A – Warm Up
B – The Ultimate Bootcamp Challenge
60 secs work, 60 secs rest X2 rounds per exercise.
1 – Hip Thrust
2 – Forward Position Bulgarian Squat
3 – Body Saw to Ab Slide Combo
4 – Band High Pull to Press Combo
5 – Side Plank Hip Raise & Lower