NEW 4 WEEK CYCLE OF TRAINING SESSIONS! - Monday June 23 - Saturday June 28, 2014

Monday June 23, 2014
“The thinking of creative and successful men is never exerted in any direction other than that intended. That is why great men produce such a prodigious amount of work, seemingly without effort and without fatigue. The amount of work such men leave to posterity is amazing.” – Walter Russell
A – Warm-up and Hip Mobility
B – 40/20 Training
1 – Knee Friendly Lunge w/MB Reach
2 – Spiderman Push Up
3 – Gallows Transverse Grip Row
4 – Band Resisted Hip Hinge
5 – KB Squat & High Pull
C – Finish: 15/15 Mountain Climb, Jump Squat, Beast Crawl, Speed Punch

Tuesday June 24, 2014
“Don’t have $100.00 shoes and a 10 cent squat” – Louie Simmons
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, Shuffle Splits, Drum Beat)
2 – Bodyweight Complex (SL Hip Thrust L&R, Hip Thrust)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (Band OH Squat, Band Squats & High Pull, Band Hammer Curls)
5 – Push Up/Plank Complex (Mountain Jumps, Side Plank Reach & Rotate L&R)
C – Finish: 20/10 Bag Work & Burpee

Wednesday June 25, 2014
“A person's health and fitness level can oftentimes be best judged by that which they take two at a time – pills or stairs.” – Yer Uncle Steve
A – Warm Up
B – Wednesday Conditioning Special
30 – 30 Protocol X 4 Rounds
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows O/H Squats
4 – Ab Slides
5 – Jump Rope
C – Finish: 10/3 Core Stability – Bird Dog L&R, Dead Bug Hold L&R, Table Top

Thursday June 26, 2014
“Nobody gets anywhere without good people skills.” – Dink Weber
A – Warm-up
B – Continuous 30 Second Movement Ladders  
1 – Split Squat
2 – SL Hip Extension
3 – Superman
4 – Table Top Hold
5 – SL Hip Hinge
6 – Rock-the-Boat
7 – Triceps Push-ups
8 – Burpee
C – Finish: 15/15 Bag Work, Tunnel Hop, Lateral Bear Crawl, Squat Hold

Friday June 27, 2014
“A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road.” – Henry Ward Beecher
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 Squats
2 – SL Push Ups
3 – Bulgarian Squats
4 – Gallows Rows
C – Finish: Speed Punches!

Saturday June 28, 2014
“The only things worth learning are the things you learn after you know it all.” – Harry S Truman
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence #1:
1 – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 Steps per leg
2 – Bodysaw x 10
3 – Band Resisted O/H Squat X 10

Sequence #2:
1 – Reverse Slide Lunge X 10 per leg
2 – Ab Slide X 10
3 – Glute Bridge w/ Band Pull Apart X 10

Week #4 - Monday June 16 thru Saturday June 21, 2014

Monday June 16, 2014
“If you could do something that changes someone's life, but you're too selfish about your fear of doing it, both of you lose.” – Paraphrased from Alwyn Cosgrove
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 & Reach
2 – KB Swing
3 – Reverse Lunge & Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Finish: 20/10 Jump Squat, Bear Crawl, Lateral Shuffle, Inch Worm

Tuesday June 17, 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 – Tuesday’s Are Great!
Adrenaline Abs – 10 secs work, 5 secs transition between two stations for 5 minutes. 1 minute rest between rounds.
1A – Gallows Row
1B – Hands Overhead Squat Hold

2A – 10 Second Push Up
2B – Dead Bug Hold

3A – SL Hinge w/ MB Reach
3B – Clam Shell Hold
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hops, Lateral Bear Crawl

Wednesday June 18, 2014
“If your dog is fat, both of you need a better exercise and nutrition plan.” – Me
A – Warm Up
B – Cardio Blast Wednesday
20 – 40 Protocol X 4 Rounds
1 – Running Slide Ham Curl
2 – Bag Carry
3 – Wall Ball
4 – Band Resisted Sprint In Place
5 – Gallows Twisting Mountain Jumps
C – Finish: 10/3 Core Stability Holds – Bird Dog L&R, Side Glute Medius Hold L&R, Glute Bridge

Thursday June 19, 2014
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Warm Up
B – Gloriousness On A Thursday…
10, 20, 30 Ladder Intervals & The Push Up Challenge
1A – Reverse Lunge w/ Elbow To Ankle
1B – Spiderman Push Up

2A – Band Squat & 1 Arm Row
2B – Push Up w/ 4 Sec Pause

3A – Suitcase Carry
3B – Push Up & Pike
C – Finish: 15/15 Squat Hold & Pulse, Sprint Arms, Mountain Climb, Speed Punch

Friday June 20, 2014
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” – David Walter
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Side Plank Hip Raise & Lower

B – Forward Lunge & 1 Arm Band Press

C – KB Swing

D1 – Mountain Jumpers
D2 – Prone Cobra
C – Finish: 15/15 Skaters Hop, Hands Over The Line, Hop Scotch, Bear Crawl

Saturday June 21, 2014
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
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 – Body Saw
4 – SL Hip Thrust – L
5 – SL Hip Thrust – R
6 – Scap Push Up

Week #3 - Monday June 9 thru Saturday June 13, 2014

Monday June 9, 2013
“As long as a bike is moving forward it's easy to keep it upright ... same for people ... Keep moving forward.” – Dink Weber
A – Warm Up
B – 40/20 Monday Special
40 secs work, 20 secs rest, 5 exercises X 4 rounds
1 – Gallows Transverse Grip Row
2 – KB Goblet Squat
3 – SL Push Up
4 – Slide Ham Curl
5 – Tall Kneeling Chop
C – Finish: 15/15 Mountain Climb, Skaters Hop, Bear Crawl, Jumping Jacks

Tuesday June 10, 2014
“I would rather be ashes than dust! I would rather that spark should burn out in a brilliant blaze than it should be stilled by dry rot. I would rather be a superb meteor, every atom of me in a significant glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist....” – Jack London
A – Warm Up
B – Tuesday's Tremendous Turmoil Training!
15 second succession complexes. 6 exercises performed consecutively for 15 seconds each with 1 minute between sets. Perform 8 total rounds.
1 – Squat Jump
2 – Squat
3 – Squat Hold
4 – Burpee
5 – Push Up
6 – Long Plank Hold
C – Finish: 15/15 Bag Work, Sprint In Place, Swimming, Nordic Sprint Arms

Wednesday June 11, 2014
“Habits are cobwebs at first; cables at last.” – Chinese Proverb
A – Warm Up
B – 20/40 Cardio Blast Wednesday
1 – Prowler Sprints
2 – Jump Slam Ball
3 – Lateral Band Resisted KB Swing
4 – Gallows Mountain Climb
5 – DB Burpee
C – Finish: 10/3 Core Stability

Thursday June 12, 2014
“Youth passes, but immaturity can last a lifetime.” – Unknown
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Snails
2 – 3 Push-ups & 180 Degree Rotation
3 – Lunge Stance 1 Arm Dumbbell Row
4 – Curtsy Lunge & Reach w/MB
C – Finish: 8/12 Jump Squat & Mountain Jump

Friday June 13, 2014
“The heights which great men reached and kept, Were not attained by sudden flight, They, whilst their companions slept, Were toiling upwards in the night.” – Henry Wadsworth Longfellow
A – Warm-up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – DB Squat & Alternate Press
2 – 1 Arm Band Resisted Hip Hinge w/ Reach to Row
3 – Side Plank Hip Raise & Lower
4 – Prisoner Split Squat w/ Elbow to Ankle Reach
5 – SLDL w/ KB
C – Finish: 15/15 Bear Crawl, Bag Work, Skaters Hop, Tunnel Hops

Saturday June 13, 2014
“There's no easy way.” – Allan Wells (1980 Olympic 100m Champion)
A – Warm Up
B – Bodybuilding Bootcamp 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 – DB Wide Grip Uprights
2 – Split "V" Body Saw
3 – SL Hip Thrust
4 – SL Band Resisted Lateral Stance Hold
C – Finish: Arm Circles!

Week #2 Of The Current Cycle - Monday June 2 - Saturday June 7, 2014

Monday June 2, 2014 “Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable.” – Sydney J. Harris
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – Band Pull Through
3 – DB Squat & Press
4 – SL Elevated Hip Extension
5 – Push Up
C – Finish: 15/15 Jump Rope Run & Mountain Climb

Tuesday June 3, 2014
“He who has this disease called Jesus Christ will never be cured.” – Russian Proverb
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 – SL Band Row
2 – Jumping Jacks
3 – Push Up Plank Position Row
4 – KB Goblet Squat
5 – Slide Ham Curl
6 – Gallows Abs Rollout
C – Finish: 20/10 Slow Bear Crawl, Jump Squats, Lateral Bear Crawl, Sprint Arms

Wednesday June 4, 2014
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” – Pete Reiser
A – Warm Up
B – 40/20 Cardio-liciousness…
40 secs work, 20 secs rest & transition X 5 exercises and 4 rounds
1 – Reverse Lunge & Beat The Drums
2 – Prowler Reverse Sprint
3 – 6 KB Swings & 2 Burpee Combo
4 – 3 MB Squat & 1 Jump Slam
5 – Gallows Drop Squats
C – Finish: 10/3 Core Stability: Long Plank Hold, Side Lying Glute Hold L&R, Bird Dog Hold L&R

Thursday June 5, 2014
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat & Press
2 – Push Ups w/4 Second Pause
3 – SL ½ Squat Gallows Row
4 – Pike to Bodysaw Combo
5 – SL Hinge w/MB & Rotation
C – Finish: 15/15 Bag Work, Burpee, Squat Jump, Mountain Climb

Friday June 6, 2014
“In the middle of difficulty lies opportunity” — Albert Einstein
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10
3 – Skaters Hop X 10
4 – Bottom to ½ Squats X 10
C – Finish: 15/15 Broad Jump Burpee, Speed Punch, Sprint In Place, Bear Crawl

Saturday June 7, 2014
“Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Bulgarian Band Resisted Squat (Right Side)
DB Hang Clean & Press (Right Side)
Frog Crunch
60, 45, 30, 15
Bulgarian Band Resisted Squat (Left Side)
DB Hang Clean & Press (Left Side)
Pikes

NEW 4 Week Cycle Of Training Sessions! - Monday May 26 - Saturday May 31, 2014

Monday May 26, 2014
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” – Minot J. Savage
A – Warm Up
B – Isometric Hold Training
10 secs work, 5 secs rest X 6 rounds per exercise. Perform each exercise twice. 5 exercise circuit.
1 – SL Push Up Hold
2 – Gallows Ipsilateral Row Hold
3 – DB Goblet Squat Hold
4 – Hip Thrust Hold – L
5 – Hip Thrust Hold – R
C – Finish: 15/15 Mountain Climb, Squat Jumps, Burpee, Lunge Stance S-2-S 1/2 Swing

Tuesday May 27, 2014
“He that would make his own liberty secure, must guard even his enemy from opposition; for if he violates this duty he establishes a precedent that will reach himself.” – Thomas Paine
A – Warm-up and Hip Mobility
B – 40/20 X 5 Training
1 – Gallows Row
2 – Steps Up w/ KB
3 – Pikes
4 – SL Hinge w/DB
C – Finish: 20/10 Bag Work, Bear Crawl

Wednesday May 28, 2014
“Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom.” – John Rohn
A – Warm Up
B – Conditioning Wednesday
30 – 30 Protocol, 5 exercise circuit X 4 Rounds
1 – Beat The Drums
2 – Band Resisted Sprints
3 – Wall Ball Toss
4 – Band Resisted Swing Away's
5 – 5-to-1 Jumping Jack/Burpee Combo
C – Finish: 10/3 Core Stability

Thursday May 29, 2014
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
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 Squats
2 – Spiderman Push Up to Push Up Hold
3 – Band Sumo Deadlift
4 – 1/2 Kneeling Band Row
C – Finish: Speed Punch & Burpee

Friday May 30, 2014
“If you race merely for the tributes from others, you will be at the mercy of their expectations.” – Scott Tinley
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training 
20/10 X 8 "rounds"
A – Push-up & Twisting Pike Combo
B – Squat & 1 Arm Band Row
C – KB Swing & Step
D1 – DS Band Resisted Bear Crawl
D2 – DS Resisted Squat Jumps
C – Finish: 8/12 Sprints

Saturday May 31, 2014
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
Sequence A:
A1 – Band Resisted SL Hip Thrust x 10 L&R
A2 – Bodysaw x 10
A3 – Band Forward Lunge & Pull Apart X 10

Sequence B:
B1 – SL Hinge w/DB's x 10 L&R
B2 – Ab Slide x 10
B3 – Scap Push Up x 10