Week #4 - Monday November 3 - Saturday November 8, 2014

Monday November 3, 2014
“Never, never, never, never give up.” – Winston Churchill
A – Warm Up
B – Stronger Today Than Yesterday…
30/30 x 4 exercise circuit
1 – KB Goblet Squat
2 – Gallows Row
3 – Slide Ham Curl
4 – Push Up
5 – Ab Slide
C – Finish: 15/15 Jump Squat, DB Burpee, Mountain Climb, Skaters Hop

Tuesday November 4, 2014
“Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Two Handed Lawn Mower Rows
3 – Gallows Mountain Climb & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Skips & Sprints

Wednesday November 5, 2014
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing & Burpee Combo (5 to 1 ratio)
2 – Push Up & Pike Combo (1 to 1 ratio)
3 – Reverse Lunge Rope Slams to Drum Beats
4 – Band Squat & 1 Arm Row w/Rotation
5 – Prowler Sprints
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, SL Hip Extension Hold L&R, 3 Point Plank Hold

Thursday November 6, 2014
“If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.” – Henry David Thoreau
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Push Up Position DB Row
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Woodchop Band Pull
4 – Band Resisted Heel Kicks
5 – Strongman Crunch
C – Finish: 20/10 Reverse Bear Crawl, Tunnel Hop, Mountain Jump, DB Speed Punch

Friday November 7, 2014
“I wish to have no connection to a ship which does not sail fast; for I intend to go into harm’s way.” – John Paul Jones
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 – Corkscrew Pushups
A2 – Bird Dog Plank Hold

B1 – DB ½ Kneeling Get Up
B2 – SL Hip Extension Hold

C1 – 1 Arm Lunge Stance KB Row
C2 – T-Push Up Hold 

2 Minute Finisher!!! (Snails & Bear Crawls)

Saturday November 8, 2014
“The cure for boredom is curiosity. There is no cure for curiosity.” – Ellen Parr
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 – Plank w/ Band Row – R
2 –Plank w/ Band Row – L
3 – Hips Elevated Heel Walks
4 – ½ Kneeling S-2-S DB Press
5 – Band Resisted Lateral Lunge & MB Reach
6 – Scap Push Up

Week #3 - Monday October 27 - Friday October 31, 2014

Monday October 27, 2014
“If you're going to wear a tank top, look more like a tank and less like a tool.” – Dan John
A – Warm Up
B – Monday Madness...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – KB Semi-Sumo Deadlift & Step
2 – Spiderman Push Ups
3 – Bulgarian Squat w/MB Rotational Twist
4 – Gallows 1 Arm Row & DB Press
5 – Body Saw
C – Finish: 15/15 Jump Squat, Reverse Bear Crawl, Skaters Hop, Mountain Climb

Tuesday October 28, 2014
“I would rather be ashes than dust! I would rather that my spark would burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.” – Jack London
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Squat & Row
2 – Renegade Row & Press
3 – Single Leg KB Hip Hinge
4 – MB Toss & Chase
C – Finish: 15/15 Bag Work, Speedy Inch Worms, Burpee, Tunnel Hops

Wednesday October 29, 2014
“Comfort murders the passion of the soul, then walks grinning at the funeral.” – Kahil Gilbran
A – Warm Up
B – Wednesday Conditioning Blast
20/40 Protocol X 4 Rounds
1 – Sliding Mountain Climbers
2 – Band Resisted, ½ Kneeling Alternating Speed Row
3 – Prowler Bear Crawl
4 – KB Sumo Deadlift Jumps
5 – Sliding Reverse Partial Lunge Pulse w/ Assisted Brace
C – Finish: 10/3 Core Stability – DB Bird Dog Hold R&L, Long Plank Hold, SL Hip Extension Hold R&L

Thursday October 30, 2014
“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.” – Theodore Roosevelt
A – Dynamic Warm-up & Hip Mobility
B – Hmm...what's this guy trying to do to me?
40/20 X 4 rounds = 20 minutes!
1 – Reverse Lunge & 1 Arm DB Curl to Press
2 – Spiderman Push Up
3 – Band Tug-O-War Hold
4 – O/H Bar Squat
5 – Reaching Plank
C – Finish: 15/15 Bear Crawl, DB Speed Punch, Lateral Push Up Position Crawl, Jump Squat

Friday October 31, 2014
“No one ever excused his way to success.” – Dave Del Dotto
A – Warm Up
B – Density Training
3 minute rounds then 1 minute rest X 5 exercises
1 – 10/10 Bag Work & Jumping Jacks
2 – 1/3 MB High Toss & MB Push Up
3 – Band 1 Arm Squat & Row to Lunge Stance Press
4 – Plank Hold to Mountain Climb
5 – 1/5 Heavy Carry to Bulgarian Squat

No Saturday Training Sessions

I'm on a hunting trip with Warriors!!!

Week #2 - Monday October 20 - Saturday October 25, 2014

Monday October 20, 2014
“Critics are like eunuchs in a harem; they know how it's done, they've seen it done every day, but they're unable to do it themselves.” – Paulo Coelho
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows Rows
2 – Plank Position Band Press
3 – DB Squat & 1 Arm Hammer Curl
4 – KB Swing
5 – Band Resisted Forward & Backward Train Track Walks
C – Finisher: 20/10 DB Speed Punch, Skaters Hop, Mountain Climb, Beast Crawl

Tuesday October 21, 2014
“Compassion is not just feeling with someone, but seeking to change the situation. Frequently people think compassion and love are merely sentimental. No! They are very demanding. If you are going to be compassionate, be prepared for action!” – Desmond Tutu
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 (Jump Slam, Low Stance Crashing Waves, Drums)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Row Complex (1 Arm Row R & L, 2 Hand Row)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Sprint In Place, Horizontal Squat

Wednesday October 22, 2014
“If you wish to find, you must search. Rarely does a good idea interrupt you.” – Jim Rohn
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 – Band Resisted Bear Crawl
1b – Band Resisted Speed Squats

2a – Prowler Sprint
2b – Burpee w/ Push Up

3a – Gallows Low Skiers Hop
3b – Band Tug-O-War

4a – DB Drop Squat & Press
4b – Skater Hops
C – Core Stability: 10/3 Dead Bug Hold L&R, Clam Shell Hold L&R, Bird Dog Hold

Thursday October 23, 2014
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A – Warm Up
B – Thrilling Thursday Thrombosis Thwarter!
30/10 Giant Sets – 30 secs work, 10 secs rest X 3 then 30 secs rest X 4 cycles.
Station #1
1 – DB Squat & Press
2 – DB Hinge w/Curl
3 – DB Plank Row
Station #2
1 – Push Up
2 – Cook's Hip Lift
3 – Body Saw
C – Finish: 15/15 Skip In Place, Burpee, Mountain Climb, Skaters Hop

Friday October 24, 2014
“Those who can make you believe absurdities can make you commit atrocities.” – Voltaire
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 – Forward Lunge & 1 Arm DB Press
2 – Atomic Plank w/4 sec hold & Push Up
3 – Band Lawnmower Row
4 – KB Swing
5 – Ab Slide
C – Finish: 20/10 Jump Squat w/3 sec pause, Bear Crawl, MB Jump Slam, Twist Mountain Jumps

Saturday October 25, 2014
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss. As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Ralph Waldo Emerson
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, w/ Reach
2 – Side Plank & Band Press L, w/ Reach
3 – Pike
4 – 1/2 Kneeling DB Side-2-Side Press
5 – Hip Thrust – L
6 – Hip Thrust – R

New 4 Week Cycle - Monday October 13 - Saturday October 18, 2014

Monday October 13, 2014
“There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old–fashioned ingratitude.” – Robert Brault
A – Warm Up
B – Monday…the GREATEST day of the week!
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Lunge Position Reaching Band Row
2 – Push Up
3 – KB Goblet Squats
4 – Wall Braced Dead Bugs
5 – DB Standing Shoulder-to-Shoulder Press
C – Finish: 15/15 Bear Crawl, Sprint In Place, Mountain Climb, Skaters Hop

Tuesday October 14, 2014
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A – Warm Up
B – Isometric Holds…
10 secs work, 5 secs rest then 30 sec transition. 5 exercise set X 2 total cycles.
1 – Deep Push Up Position Hold
2 – Deep Lunge Stance Hold
3 – Suspended Glute/Hip Extension Hold
4 – 3 Point Plank Hold
5 – Palloff Press From Staggered Stance Hold
C – Finish: 20/10 Jump Squat, Squat, Squat Hold

Wednesday October 15, 2014
“Sales people should take lessons from their kids. What does the word “no” mean to a child? Almost nothing.” – Jim Rohn
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Gallows Suspended Mountain Climb
3 – DB Squat & Press
4 – Bulgarian Squat Hops
5 – Band Resisted Skaters Hop
C – Finish: 10/3 Core Stability – Table Top Hold, Adductor Enhanced Side Plank Hold L&R, Concave Hold, Long Plank Hold From P/U Position

Thursday October 16, 2014
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
A – Warm Up
B – 30 Second Complexes
1 – Ab Slides
2 – DB Waiter's Position Squat
3 – Side to Side Push-ups
4 – Slide Mountain Jump
5 – SL Bent-Knee Resisted Hip Extension / Left Side
6 – SL Bent-Knee Resisted Hip Extension / Right Side
C – Finish: 15/15 Reverse Bear Crawl, Jumping Jacks, Burpee, DB Loaded Speed Punches

Friday October 17, 2014
“Goals allow you to control the direction of change in your favor.” – Brian Tracy
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 – 3 Phase Battle Rope Sequence
Superset Station#2:
1 – Gallows Underhand Grip Row
2 – Bag Work
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 15/15 Tunnel Hops, Lateral Bear Crawl, Nordic Sprint Arms, Mountain Climb

Saturday October 18, 2014
To Be Announced…

Week #4 - Monday October 6 - Friday October 10, 2014

Monday October 6, 2014
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy is something to be enthusiastic about.” – Charles Kingsley
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 Hinge w/Rotation
4 – Gallows Rows
C – Finish: 15/15 Skaters Hop, Mountain Climb, Bag Work, Slow Reverse Bear Crawl

Tuesday October 7, 2014
“My reading of history convinces me that most bad government results from too much government.” – Thomas Jefferson
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 Elevated Hip Extension
3 – DB 1 Arm Row From Lunge Stance
4 – Mixed Stance Band Press
5 – Sliding Mountain Climb
C – Finish: 15/15 DB Burpee, Sprint Arms, Horizontal Squats, Hands Over The Line

Wednesday October 8, 2014
“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole
A – Warm Up
B – Cardio Blast Wednesday
40/20 Protocol X 4 Rounds
1 – Band Resisted Bear Crawl
2 – Lateral Shuffle & Burpee
3 – Gallows Squat Jumps
4 – Prowler Sprints
5 – DB Speed Punches
C – Finisher: 10/3 Core Stability – Long Plank Hold, Clam Shell Hold w/Extension L&R, SL Hip Thrust Hold L&R

Thursday October 9, 2014
“Discipline is the habit of taking consistent action until one can perform with unconscious competence. Discipline weighs ounces but regret weighs tons.” – Jhoon Rhee
A – Warm Up
B – Thursday Thrills...
30 secs work, 30 secs rest X 5 exercises = 4 rounds
1 – DB Plank Row
2 – Spiderman Push Ups
3 – Band O/H Squat & Press
4 – KB Swings
5 – Body Saw
C – Finish: 15/15 Split Jumps, Mountain Jumps, Arm Sprints, Bear Crawl

Friday October 10, 2014
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A – Warm Up
B – T.G.I.F….Maybe…
40/20 Protocol X 4 Rounds
1 – Band Resisted Plank Row
2 – DB SL Hinge
3 – Gallows Row
4 – Push Up
5 – KB Goblet Squat
C – Finish: 20/10 Bag Work & Burpee

No Saturday Training Sessions