Week #3 - Monday May 11 - Saturday May 16, 2015

Monday May 11, 2015
“In the long run men hit only what they aim at.” – Henry David Thoreau
A – Foam Roll & Dynamic Warm Up
B – Monday’s Madness In A Bodybuilding Bootcamp…
30 secs works, 30 secs rest X 4 rounds at the same station, then 60 transition to the next station.
1 – Bulgarian Squat w/MB Overhead
2 – Gallows Row w/4 Second Pause
3 – Staggered Grip Push Up
4 – Band Pull Through
C – Finish: 15/15 Jump Squat, Bear Crawl, Skaters Hop, Hands Over The Line

Tuesday May 12, 2015
“A goal is a planned event.” – Hayrum W. Smith
A – Foam Roll & Dynamic Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Band Squat & 1 Arm Row
2 – Broad Jump MB Slams
3 – Push Up Position DB Row
4 – Alligator Crawl Push Ups
5 – SL Hinge & Rotational Reach
6 – Wall Braced Dead Bug
C – Finish: 20/10 Bag Work, Burpee, Tunnel Hop, Cross Body Mountain Climb

Wednesday May 13, 2015
“When a man does not know what harbor he is making for, no wind is the right wind.” – Lucius Anneus Seneca
A – Warm Up
B – 20/40 Conditioning Wednesday
Perform 20 secs of work, followed by 40 secs rest for the following 5 exercise circuit. Perform up to 4 rounds.
1 – Prowler Sprints
2 – Gallows Mountain Jumps
3 – Reverse Lunge & MB Slam
4 – Active SL Glute Bridge
5 – KB Swing
C – Finish: 10/3 Core Stability – Clam Shell Hold w/ABduction L&R, Concave Hold, Bird Dog Hold L&R

Thursday May 14, 2015
“You can't hit a target you cannot see, and you cannot see a target you do not have.” – Zig Ziglar
A – Foam Roll & Dynamic Warm-up
B – 30/30 Training
1 – 1 Arm DB Slide Lunge & Press
2 – SL Push Up w/4 Second Pause
3 – Band Hinge & 1 Arm Row
4 – Pikes
5 – Suitcase Carry
C – Finish: 15/15 Nordic Sprint Arms, Spider Crawls, Tunnel Hop w/Hands O/H, Twisting Mountain Jump

Friday May 15, 2015
“Remember this: your body is your slave; it works for you.” – Jack LaLanne
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Siff Lunge
2 – RKC Plank to Scap Push Up
3 – 1 Leg Dead-lift w/Reach
4 – 2 Stage Push Up Progression (Hold to Active)
5 – Skaters Hop w/Elbow to Knee Touch
6 – Side Plank Reach & Rotate
7 – Squat Hold w/Arm Circles
8 – Run in Place
C – Finish: Are you SURE you want to do today’s finish?
Perform each exercise quickly! 20 Squats, 20 Reverse Lunges per leg, 20 Alternating Split Squat Jumps, 10 Squat Jumps (Jump as high as possible)

Saturday May 16, 2015

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh 

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 – Bulgarian Squat W/MB Reach & Forward Lean - R
2 – Bulgarian Squat W/MB Reach & Forward Lean - L

3 – Wide Stance Band Anti-Rotation Chop - R
4 – Wide Stance Band Anti-Rotation Chop - L
5 – KB Goblet Position Hinge
6 – Scap Push Up

Week #2: Monday May 4 - Saturday May 9, 2015

Monday May 4, 2015
“Let your soul stand cool and composed before a million universes.” – Walt Whitman
A – Foam Roll & Warm Up
B – Monday Mayhem
30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest and transition to the next station. 4 total stations.
1 – Push Up w/4 Sec Pause
2 – Gallows Row w/4 Sec Pause
3 – Suitcase Carry
4 – Band Resisted Hip Thrust
C – Finish: 15/15 Squat Jumps, Mountain Climb, DB Speed Punch, Lateral Bear Crawl

Tuesday May 5, 2015
“Is a hippopotamus a hippopotamus, or just a really cool Opotamus?” – Mitch Hedberg
A – Foam Roll & Warm Up
B – Tuesday’s Tabata Trials
15/15 X 8 "rounds"
1 – Split Squat & Band Press Combo
2A – Jumping MB Slam
2B – Jumping MB High Toss
3A – 1 Arm DB Row from Lunge Stance
3B – Scap Push Up
4A – Slide Ham Curl
4B – Body Saw
C – Finish: 8/12 Tunnel Hops & Horizontal Jump Jacks

Wednesday May 6, 2015
“Beware the barrenness of a busy life.” – Socrates
A – Foam Roll & Warm Up
B – 30/30 Conditioning Blast
1 – Band Resisted Bear Crawl w/ Lateral Transfer
2 – Crashing Waves
3 – Gallows Jump Split Squats or Jump Squats
4 – Alternating Speedy Slide Ham Curls
5 – Burpee w/6 Pikes Combo
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Bird Dog L&R, Long Plank Hold

Thursday May 7, 2015
“The secret of getting ahead in life is getting started.” – Mark Twain
A – Dynamic Band Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Spiderman Push Up w/4 Second Pause
3 – Band Pull Through
4 – Gallows Row
5 – ½ Kneeling MB Chop
C – Finish: 20/10 Nordic DB Sprint Arms, Spider Crawls, Broad Jump & Leap, Mountain Jump

Friday May 8, 2015
“Great works are performed not by great strength but by perseverance.” – Samuel Johnson
A – Foam Roll & Warm-up
B – 40/20 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
1 – DB Loaded Bent Press
2 – KB Goblet Squat w/4 Pulse Bottom Phase
3 – Band Resisted Skaters Hop & Reach
4 – Bulgarian Squat w/MB & Forward Lean
5 – Push Up w/ Shoulder Touch
C – Finish: 15/15 Bag Work, Burpee, Mountain Climb, DB Seal Jacks

Saturday May 9, 2015
“Bravery is being the only one who knows you’re afraid.” – Franklin P. Jones
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 – Rolling Side Plank & Reach
2 – SL Resisted Hip Thrust – L
3 – SL Resisted Hip Thrust – R
4 – Body Saw
5 – KB SL Hinge
6 – Scap Push Up

Week #1 - Monday April 27 thru Saturday May 2, 2015

Monday April 27, 2015
“Success leaves clues, but rarely within reach of a couch.” – Blair Warren
A – Warm Up
B – 30/30 Monday Special
Perform 30 seconds of work followed by 30 seconds of rest for each of the following 5 exercises. Perform a total of 4 rounds.
1 – DB Goblet Squats
2 – KB Swing
3 – Gallows Row w/2 Sec Pause
4 – Push Up
5 – Strongman Crunch
C – Finish: 15/15 DB Speed Punch, Bear Crawl, Tunnel Hop, Mountain Climb

Tuesday April 28, 2015
“The wit makes fun of other persons; the satirist makes fun of the world; the humorist makes fun of himself.” – James Thurber
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 – SL Hip Thrust
2 – Body Saw/Ab Slide Combo
Superset Station#2:
1 – Band 1/2 Kneeling 1 Arm Press
2 – MB Toss & Chase
Superset Station#3:
1 – Gallows Concentric to Eccentric Rows
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, Skaters Hop, Hands Over The Line

Wednesday April 29, 2015
“Lack of activity destroys the good condition of every human being...movement and methodical physical exercise save it and preserve it.” – Plato
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Band Resisted Hops
3 – Homerun Swings
4 – DB Burpee
5 – MB Slams
C – Finish: 10/3 Core Stability Work – Glute Medius Activation Hold L&R, Dead Bug Hold L&R, Prone Cobra

Thursday April 30, 2015
“Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment.” – Eric Butterworth
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB 1 Arm Sumo Dead Lift
3 – Feet Elevated Mountain Climb
4 – SL Hinge w/ DB’s
5 – 1/2 Kneeling O/H Chop & Press
C – Finish: 8/12 Mountain Climb & DB Sprint Arms

Friday May 1, 2015
“Making life 'easy' for children usually makes life 'hard' for them in adulthood” – Napoleon Hill
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
15-30-45-60
1A – DB Squat & Press
2A – Snails
3A – Gallows Row
60-45-30-15
1B – DB Hinge & Shrug
2B – Slide Inch Worms
3B – Gallows Push Ups
C – Finish: 20/10 Partner Swiss Ball Slams, Jumping Jacks, Horizontal Jumping Jacks

Saturday May 2, 2015
“People are like stained glass windows. They sparkle and shine when the sun is out, but when the darkness sets in; their true beauty is revealed only if there is a light from within.” – Elisabeth Kubler Ross
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 #4 - Monday April 20 thru Saturday April 25, 2015

Monday April 20, 2015
“Never confuse the ability to look up answers with the ability to solve problems.” – Blair Warren
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – DB Squat & Press
2 – Gallows Row
3 – KB SL Hinge
4 – Strongman Crunch
5 – Band Glute Activation Steps
6 – Pushup w/4 Sec Pause
C – Finish: 20/10 Jump Squat & Lunge, Bear Crawl, S-2-S Stability Swing, Horizontal Squat

Tuesday April 21, 2015
“Somebody just back of you while you are fishing is as bad as someone looking over your shoulder while you write a letter to your girl.” – Ernest Hemingway
A – Warm Up
B – Giant Sets
30/10 X 3 then 30 secs rest X 4 cycles. 2 Stations.
1A – Cossack Squat
2A – Gallows Row
3A – Side Plank Reach & Rotate

1B – Lunge Position DB Row
2B – SL Hinge w/MB Reach
3 B – Tall Kneeling Press to O/H Lift
C – Finish: 15/15 – Skaters Hop w/Reach, Mountain Climb, DB Seal Jacks, Horizontal Jumping Jacks

Wednesday April 22, 2015
“Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – KB Swing
2 – Prowler Push & Pull
3 – Split Squat Hold to Pulse & Alternating Band Row
4 – Band Speed Press & Pause
5 – Gallows Standing Rollout
C – Finish: 10/3 Core Stability – Bird Dog Hold L&R, Braced Dead Bug Hold L&R, Superman Hold

Thursday April 23, 2015
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm Up
B – Thrill Seeking Thursday...
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 – Pikes
C – Finish: 15/15 Mountain Climb, Reverse Bear Crawl, Skaters Hop, Tunnel Hops

Friday April 24, 2015
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
A – Warm Up
B – 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

Saturday April 25, 2015
“Life isn’t as serious as the mind makes it out to be.” – Eckhart Tolle
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 – 1/2 Kneeling Band Press & Raise – R
2 – 1/2 Kneeling Band Press & Raise – L
3 – Cossack Squat w/KB
4 – DB Upright Row & Shrug
5 – SL Hip Thrust – R
6 – SL Hip Thrust – L

Week #3 - Monday April 13 - Friday April 17, 2015

Monday April 13, 2015
“The longer you stay in one place, the greater your chance of disillusionment.” –  Art Spander
A – Warm Up
B – Tuesday Triumphs…
5/5 X 6. 5 secs work, 5 secs rest X 6 “rounds”, 4 exercise circuit. 3 X per exercise.
1 – Push Up
2 – Goblet Squat
3 – Gallows Rows
4 – Slide Ham Curls
C – Finish: 15/15 DB Speed Punch, Mountain Climb, Squat Jumps, Beast Crawl

Tuesday April 14, 2015
“It is never too late to be what you might have been.” – George Eliot
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 – SL Hip Thrust
2 – Body Saw/Reaching Plank Combo (15 sec intervals)
Superset Station#2:
1 – Walking DB Inch Worms
2 – Band Skaters Hop
Superset Station#3:
1 – Gallows Row w/ O/H Reach
2 – Bag Work
C – Finish: 15/15 Jumping Jacks, Mountain Jumps, DB Sprint Arms, Hands Over The Line

Wednesday April 15, 2015
“He who cannot forgive others destroys a bridge over which he himself must pass.” – George Herbert
A – Warm Up & Hip Mobility
B – Cardio Blast Wednesday
30/30 X 4 Rounds
1 – Prowler Sprints
2 – Laterally Loaded Band Resisted “Sprinting”
3 – MB Squat Jumps Matrix
4 – DB Burpee
5 – Heavy Bag Slams
C – Finish: 10/3 Core Stability Work – Dead Bug Hold L&R, Glute Medius Activation Hold L&R, Bird Dog Hold

Thursday April 16, 2015
“In order to be effective truth must penetrate like an arrow… and that is likely to hurt.” – Wei Wu Wei
A – Dynamic Warm-up & Hip Mobility
B – Bodybuilding Bootcamp
30/30 X 6, 30 secs rest. Perform 2 cycles.
1 – Gallows Row
2 – KB 1 Arm Sumo Dead Lift
3 – Spiderman Push Up
4 – SL Hip Extension w/Band
C – Finish: 20/10 Tunnel Hop, Sloth Crawl, Skaters Hop, DB Sprint Arms

Friday April 17, 2015
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent–Gyorgi
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1) 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Reaching Planks per side
or
2) 5 Dumbbell Loaded Slide Lunge & Press per leg then 5 Plank Rows per side & 10 Ab Slides
C – Finish: 15/15 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Tunnel Jumping Jacks