Week #2 Of The Current 4 Week Cycle: Monday November 11 - Friday November 15, 2013

Monday November 11, 2013
“First say to yourself what you would be; and then do what you have to do.” – Epictetus
A – Warm Up
B – Escalating Density Circuits
Maintain the same intensity level through each cycle as the work sets get longer while the rest periods get shorter.
1 – Goblet Squats
2 – 3 Sec Pause Push Up
3 – Gallows Row
4 – Band Pull Through
5 – ½ Kneeling 1 Arm DB Press
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Tunnel Hops

Tuesday November 12, 2013
“You must have long term goals to keep you from being frustrated by short term failures.” – Charles C. Noble
A – Warm-up
B – 45/15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
1 Arm Gallows Row
C – Finish: 15/15 Burpee, Bag Work, Twist Mountain Jump, Sprint Arms

Wednesday November 13, 2013
“When you’re in the gym to train, then train. It makes no sense to have $100 shoes and a .10c butt!” – Me
A - Warm-up
B – 45 – 15 training
45 seconds of work, 15 seconds of rest X 4 rounds
KB Swing & Burpee Combo (5 to 1 ratio)
Push Up & Pike Combo (1 to 1 ratio)
Reverse Lunge Rope Slams to Drum Beats
Band Squat & 1 Arm Row
MB Toss & Chase
C – 10/3 Core Stability Finish

Thursday November 14, 2013
“I will not allow yesterday's success to lull me into today's complacency, for this is the great foundation of failure.” – Og Mandino
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Sumo Squat & High Pull
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 8/12 Skipping & Sprinting

Friday November 15, 2013
“Bad times come to all of us. Our attitude determines how we react to them. Whether we allow them to make us bitter or better is up to us.” – Me
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 KB Row
C2 – T-Push Up Hold 

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

New 4 Week Training Cycle - Monday November 4 thru Friday November 8, 2013

Monday November 4, 2013 “If you want to see a positive, measurable change in your life you simply must be able to endure being uncomfortable.” – Me
A – Warm Up
B – 30-30 X 4
30 seconds of work followed by 30 seconds of rest, 5 exercise circuit, 4 rounds.
1 – DB Squat & Alternate Press
2 – KB Swing
3 – Gallows Row
4 – Partial Push Ups
5 – Slide Ham Curl
C – Finish: 15/15 Bear Crawl, Skaters Hop, Burpee, Jumping Squats

Tuesday November 5, 2013
“Tyranny knows no restraint of appetite.” – Jim Rohn
A – Warm Up
B – 15/15 X 4
1 – Belt Squat’s & Horizontal Leg Press
2 – Band Lawn Mower Rows
3 – Gallows Mountain Climber & Body Saw Combo
4 – Weighted Side Plank Hip Raise & Lower (L & R)
C – Finish: 8/12 Sprints

Wednesday November 6, 2013
“Simplicity is the ultimate sophistication.” - Leonardo da Vinci
A - Warm-up
B – 40 – 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Prowler Drags
2 – Push Up & Pike Combo
3 – Jump Split Squats MB Slams
4 – Lateral Lunge & Band Press
5 – Band Resisted Jumping Jacks
C – 10/3 Core Stability:

Thursday November 7, 2013
“I find it fascinating that most people plan their vacation with better care than they do their lives. Perhaps that is because escape is easier than change.” – Jim Rohn
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB
2 – Alternating Grip Pushups
3 – Band Reverse High Knee Monster Walks
4 – Ab Slides
5 – Band Resisted Hip Extension
C – Finish: 20/10 Plank In & Outs, Bag Work, Mountain Climb, Lateral Shuffle

Friday November 8, 2013
“My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose – somehow we win out.” - Ronald Reagan
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – McGill Crunches
2 – Squat & Split Squat Jump Combo
3 – Side to Side Push-ups
4 – Side-to-side Frog Hops
5 – SL Hip Hinge w/ MB – Left Side
6 – SL Hip Hinge w/ MB – Right Side
C – Finish: 15/15 Lateral Bear Crawl, 4 Sec Squat Hold & Jump, 4 Square Hops, Speed Punch

Week #4 - Monday October 28 - Friday November 1, 2013

Monday October 28, 2013
“The educated differ from the uneducated as much as the living from the dead.” – Aristotle
A – Warm-up
B – 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up Plank Position Band Press
DB Squat & Hammer Curl
KB Swing
Band Forward & Backward Train Track Walks
C – Finish: 20/10 Bag Work, Mountain Climb, Squat Jumps, Push Up Position 360 Spins

Tuesday October 29, 2013
“When the debate is lost, slander becomes the tool of the loser.” – Socrates
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 (Side-2-Side, Crashing Waves, Drums)
2 - Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 - Kettlebell Complex (1 Arm Hinge L & R, 2 Arm Swing)
4 - Band Complex (Incline Press R & L, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finish: 15/15 Ground & Sky Squats, Bear Crawl, Jump MB Slam, Lateral Spider Crawl

Wednesday October 30, 2013
“The big challenge is to become all that you have the possibility of becoming. You cannot believe what it does to the human spirit to maximize your human potential and stretch yourself to the limit.” – Jim Rohn
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Sumo Deadlift Jumps
Band Resisted Bear Crawl
C – Finish: 10/3 Core Stability – Bird Dog/R, Bird Dog/L, Table Top, SL Hip Extension/R, SL Hip Extension/L

Thursday October 31, 2013
“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 – Bag Work
2 – MB Toss & Slam
3 – Band Squat & Row to Reverse Lunge & Press
4 – Plank to Push Up to Mountain Climb
5 – Ladder Work with Shuffle
C – Finish: 20/10 Dead Bugs & Running Glute Bridge

Friday November 1, 2013
“Hitch your wagon to a star.” – Ralph Waldo Emerson
A – Warm Up
B – Down & Dirty Training
50, 40, 30, 20, 10 – Pick a number as a rep count and match it to an exercise. Go through each exercise twice using a different rep count the second time per exercise.
1 – Prisoner Squats
2 – Push Ups
3 – SL Hip Hinge & Reach (total)
4 – Broad Jump Burpees
5 – Strongman Crunch

Week #3 - Monday October 21 - Saturday October 26, 2013

Monday October 21, 2013
“Life can only be understood backwards, but it must be lived forwards.” – Soren Kierkegaard
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 – Band O/H Squats
4 – Gallows Rows
5 – Core Activated Dead Bug
C – Finish: 15/15 Mountain Climb, Jump Squat, Bear Crawl, Dual Handed Speed Punch

Tuesday October 22, 2013
“For every promise, there is a price to pay.” – Jim Rohn
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
3 – Single Leg KB Hip Hinge
4 – Jumping MB Slam
C – Finish: 20/10 Bag Work, Burpee, Skaters Hop, Leap Frog Hops

Wednesday October 23, 2013
“One cannot consent to creep when one feels an impulse to soar.” – Helen Keller
A – Warm Up
B – The Thrill of a Cardio Wednesday...
15/15 work to rest protocol. 15 secs work, 15 secs rest X 8 rounds then 1 minute rest.
1a – Prowler Sprints
1b – Bear Crawl
2a – Reverse Lunge & Crashing Waves
2b – Burpee w/ Push Up
3a – Gallows Squat Jumps
3b – Bag Work
4a – DB Speed Squat & Press
4b – Skater Hops
C – 10/3 Core Stability

Thursday October 24, 2013
“Youth passes, but immaturity can last a lifetime.” – Unknown
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 – Push Up
Station #2
1 – Gallows Row
2 – Cook Hip Lift
3 – Body Saw
C – Finish: 15/15 Sprint, Burpee, Mountain Climb, Lateral Shuffle

Friday October 25, 2013
“The secret to people is to realize that no matter how successful, rich or famous a person is ... inside is a little kid who is afraid of the dark ... talk to that kid.” – Dink  Weber
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!
Reverse Lunge & 1 Arm DB Press
Corkscrew Push Up
Band Lawnmower Row
KB Swing
Reaching Planks
C – Cardio Finish: 20/10 Jump Squat w/3 sec pause, Bear Crawl, MB Jump Slam, Twist Mountain Jumps

Saturday October 26, 2013
“How soon not now, becomes never.” – Martin Luther
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 – Ab Slides
4 – Seated Side-2-Side DB Press
5 – Band Resisted Hip Extension
6 – Scap Push Up

Week #2 Of This Current 4 Week Cycle Of Training Sessions - Monday October 14 - Saturday October 19, 2013

Monday October 14, 2013
“Sometimes you need to stay in touch but be out of reach.” – Jim Rohn
A – Warm Up
B – Monday…the GREATEST day of the week!
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Seated Hip Extension Band Row
2 – Hindu Push Up
3 – KB Clean Rack Position Squats
4 – Core Activated Dead Bugs
C – Finish: 15/15 Bag Work & Burpee

Tuesday October 15, 2013
“The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.” – Og Mandino
A – Warm Up
B – Tuesday’s “Get ‘er done!” Routine
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Slam
Pike & Shoulder Touch
Gallows Row
C – Finish: 8/12 Sprints

Wednesday October 16, 2013
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Lateral Prowler Drags
Wall Ball
KB Swings
Step Up Hops
Mountain Climb to Hands Over The Line
C – Finish: 10/3 Core Stability

Thursday October 17, 2013
“The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – KB or DB Goblet Squat
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side
C – Finish: 15/15 Bear Crawl & Jumping Jacks

Friday October 18, 2013
“No one knows what he can do until he tries.” – Publilius Syrus
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 Bulgarian Squat
2 – Burpee to Skater Hops
Superset Station#2:
1 – Gallows Row
2 – Jumping MB Slams
Superset Station#3:
1 – Push Up & Pike
2 – Jump Rope
C – Finish: 20/10 Squat Complex

Saturday October 19, 2013
“There is no chance, no destiny, no fate,
That can circumvent or hinder or control
The firm resolve of a determined soul.” – Ella Wheeler Wilcox
A – Warm Up
B – Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30