NEW 4 Week Cycle: Monday March 30 - Thursday April 2, 2015

Monday March 30, 2015
"The world does not belong to those who sign up. The world belongs to those who show up." – Frazz
A – Warm Up
B – 20/10 X 4 Protocol
1A – Gallows Row
1B – Push Up
2A – Goblet Squat
2B – KB Swing
3A – DB Plank Row – L
3B – DB Plank Row – R
4 – 1/2 Kneeling Palloff S-2-S Swing
C – Finish: 15/15 Tunnel Hop, Mountain Climb, DB Speed Punch, Bear Crawl

Tuesday March 31, 2015
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm-up
B – 40/20 Training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Knee Friendly Lunge w/MB
2 – Spiderman Push Up to RKC Plank
3 – Band Reverse Lunge & 1 Arm Row
4 – Farmers Walk
C – Finish: 15/15 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday April 1, 2015
"Only the dead have seen the end of war." – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
30/30 X 4
1 – Prowler Sprints
2 – Gallows Mountain Climb
3 – Band Tug-O-War
4 – Bulgarian Squat Hops
5 – DB Speed Punch
C – Finish: 10/3 Core Stability – Wide Out Hold, Glute Medius Activation Hold (L&R), Dead Bug Hold (L&R)

Thursday April 2, 2015
"No matter how bad you feel, there is always someone out there who feels worse, and is still moving." – Anonymous
A – Warm Up
B – Bodyweight 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 – Band Resisted Chest Press
4 – Body Saw
5 – SL Band Resisted Hip Extension – R
6 – SL Band Resisted Hip Extension – L
C – Finish: 15/15 Horizontal Jumping Jacks, Bag Work, Reverse Bear Crawl, Skaters Hop

Friday April 3, 2015
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 - Slide Plia Lunge
2 - Plank to Scap Push Up
3 - SL Hinge w/Rotation
4 - Push Up to Push Up Hold
5 - Skaters Hop
6 - Side Plank Reach & Rotate
7 - Squat Hold
8 - Run in place
C - Finish:  8/12 Sprints & Skips

Saturday April 4, 2015
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
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 – Ab Slides
2 – SL Hip Thrust w/External Rotation – L
3 – SL Hip Thrust w/External Rotation – R
4 – Wall Braced Dead Bugs
5 – DB Bent Over Scap Retraction & Anterior Delt Rotations
6 – Band Pull Aparts

Week #4 - Monday March 23 - Saturday March 28, 2015

Monday March 23, 2015
“The pain you feel today is the strength you’ll feel tomorrow.” – Unknown
A – Warm Up
B – 15/15 X 4 Protocol
1 – Gallows Row
2 – Push Up/Body Saw
3 – DB Squat & Press
4 – Band Resisted Hinge/Hold
C – Finish: 15/15 Jump Squats, Beast Crawl, Skaters Hop, Hands Over The Line

Tuesday March 24, 2015
“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” – Jack LaLanne
A – Warm Up
B – The Mad Minute
Perform 20 seconds of work for 3 consecutive movements followed by a 1 minute rest and transition. Perform 10 total rounds.
1 – Crashing Waves, Drum Beat, In & Outs
2 – MB Knee Friendly Lunge – L & R, Cossack Squat 
3 – Band Resisted Glute Activation, Hip Thrust, Hip Thrust w/Feet Together
4 – KB Goblet Squat, Sumo Squat, Swing
5 – Pike, Ab Slide, Plank Hold
C – Finish: 20/10 Bag Work, Burpee, Nordic Sprint Arms, Tunnel Hops

Wednesday March 25, 2015
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
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 – DB Loaded Offset Squat w/Step Up
A2 – Heel Elevated SL Hip Extension Hold
B1 – Band Lateral Shuffle
B2 – Lateral Band Resisted Squat Hold
C1 – Prowler Push & Pull
C2 – Prowler Layout Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold

Thursday March 26, 2015
“To the man who only has a hammer, everything he encounters begins to look like a nail.” – Abraham Maslow
A – Warm Up
B – 30/30 X 5
30 seconds of work, 30 seconds of rest X 5 exercises
1 – Side-2-Side Gallows Row
2 – Rear Foot Elevated Squat & MB Lateral Reach
3 – DB O/H Get Up Start
4 – Alternating Foot Touches From Ball
5 – SL Hinge w/Anterior Reach
C – Finish: 15/15 DB Sprint Arms, Reverse Bear Crawl, MB Shakes, Mountain Jumps

Friday March 27, 2015
“What screws us up most in life is the picture in our head of how it’s supposed to be.” – Unknown
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
1 – DB One Arm Floor Press
2A – Band Pull Through (15, 30, 45, 60)
2B – Band Hinge (60, 45, 30, 15)
3 – Gallows Row
C – Finish: 20/10 Squat Jump, Squat, Squat Hold

Saturday March 28, 2015
“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 – Warm Up
B – 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 

Week #3 - Monday March 16 - Saturday March 21, 2015

Monday March 16, 2015
“The little things? The little moments? They aren't little.” – John Zabat-Zinn
A – Warm Up
B – Beautiful. Just beautiful…
30/30 X 4, 5 Exercise Circuit.
1 – KB Cossack Squats
2 – Gallows Rows
3 – Band Pull Through
4 – Push Up w/4 sec Pause
5 – Farmers Walk
C – Finish: 15/15 Bear Crawl, Jump Squat, Mountain Climb, Skaters Hop

Tuesday March 17, 2015
“Why should you never iron a 4-leaf clover? You don't want to press your luck.” – Daryl Stout
A – Warm Up
B – Continuous 20 Minute Circuit
Perform each of 4 exercises in 10 repetition sets.
1 – Vertical Jumps
2 – Atomic Plank
3 – DB or KB SL Dead Lift (5 R, 5 L)
4 – Slide Lunge & 1 Suitcase Hold
C – Finish: 15/15 Bag Work, Burpee, Tunnel Hop, S-2-S Stability Swing

Wednesday March 18, 2015
“Attention to health is life's greatest hindrance.” – Plato
A – Warm Up
B – Crazy Conditioning Wednesday!!
20 secs works, 40 secs rest, 5 exercise circuit X 4 “rounds”…
1 – Sled Bear Crawls
2 – Gallows Mountain Climbs
3 – Band Resisted Skaters Hop
4 – DB Speed Punch
5 – Bench SL Step Hops
C – Finish: 10/3 Core Stability – Dead Bug Hold (L&R), SL Hip Ext Hold (L&R), Prone Cobra Hold

Thursday March 19, 2015
“The physically fit can enjoy their vices.” – Lord Percival
A – Warm Up
B – Bodyweight 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

Friday March 20, 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
B – Continuous 30 Second Movement Ladders
1 – Reverse Siff Lunge
2 – Plank to Scap Push Up
3 – SL Hinge w/Rotation
4 – 2 Stage Push Up Hold
5 – Side Plank Reach & Rotate
6 – Skaters Hop
7 – Squat Hold
8 – Run in place
C – Finish: 8/12 Sprints

Saturday March 21, 2015
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Buddha
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 Plank Row
2 – SL Hip Thrust – L
3 – SL Hip Thrust – R
4 – Wall Braced Dead Bug
5 – 1/2 Kneeling Alternating DB Press
6 – Band Resisted Glute Activated Lateral Step

Week #2 - Monday March 9 - Saturday March 14, 2015

Monday March 9, 2015
“There is nothing more pitiful than a ready and willing mind but an incapable body.” – Jim Rohn
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest X 4 rounds then 1 minute rest
1 – KB Goblet Squat
2 – Feet Elevated Ham Curl
3 – 1 1/2 Push Ups
4 – Band Resisted Hinge to Row
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop

Tuesday March 10, 2015
“The virtue of a man ought to be measured, not by his extraordinary exertions, but by his everyday conduct.” – Blaise Pascal
A – Warm-up
B – 40/20 training
40 seconds of work, 20 seconds of rest X 5 rounds
1 – Reverse Lunge & Active Palloff Press
2 – Ab Slides to Push Up
3 – SL Hip Hinge & 1 Arm DB Row
4 – Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work, Burpee, DB S-2-S Stability Swing, Mountain Jump

Wednesday March 11, 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 w/ Ankle & Hip Mobility
B – 30/15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
1 – DB Speed Punch
2 – Slide Mountain Climb
3 – Bag Work
4 – MB Resisted Skaters Hop
5 – Band Bear Crawl
6 – Prowler Sprints
C – Finish: 10/3 Core Stability Bird Dog (L & R), 3 Point Plank Hold From Push Up Position, Clam Shell Hold (L & R)

Thursday March 12, 2015
“You cannot make yourself feel something you do not feel, but you can make yourself do right in spite of your feelings.” – Pearl Buck
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Push Up to T–Push Hold w/3 sec Pause
2 – KB Swing
3 – Gallows Row
4 – Band Resisted SL Hip Extension
5 – Pikes
C – Finish: 15/15 Reverse Spider Crawl, Sprint in Place, Push Up w/Pulse, Squat Jumps

Friday March 13, 2015
“Whatever you are, be a good one.” – Abraham Lincoln
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Prowler Complex (Push, Pull, Prisoner Squats)
2 – MB Complex (Lunge Stance Wood Chop – L, Jump Squat w/MB, Lunge Stance Wood Chop – R)
3 – Kettlebell Complex (SL Hinge - L, SL Hinge - R, Sumo Squat)
4 – Band Complex (Palloff Hold Squat - R, Palloff Hold Squat - L, Halos)
5 – Push Up Position Complex (Mountain Jump, Ankle Rocking Bodysaw, Scap Push Up)
C – Finish: 15/15 Sprint Arms, SL Long Plank Hold, Tunnel Hops, Band Batter's Swing

Saturday March 14, 2015
“To live is the rarest thing in the world. Most people just exist, that is all.” – Oscar Wilde
A – Warm Up
B – Isometric Hold Complex
10 secs work, 5 secs rest X 6 then 30 secs transition. 2 cycles per station.
1 – SL Hip Thrust Hold – L
2 – SL Hip Thrust Hold – R
3 – 1/2 Kneeling Band Shoulder Pull Apart
4 – Dead Bug Hold – L
5 – Dead Bug Hold – R
C – Finish: It's a surprise…