Monday January 16 - Saturday January 21, 2012

Monday January 16, 2012
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” – Martin Luther King Jr.
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Squat & Tube Row Combo

B – Jumping Split Squat Slam Ball

C1 – Alternating Reverse Lunge & Hammer Curl (L & R)
C2 –Mountain Jumper

D – KB Swing

Tuesday January 17, 2012
"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 – 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 Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – 180 Degree Push Up
2 – Broad Jump/Burpee
Superset Station#3:
1 – Lunge Stance 1 Arm DB Row
2 – Side Shuffle/Mountain Climber Combo

Wednesday January 18, 2012
"People are able to wonder at the height of mountains, and the huge waves of the sea, the vast compass of the ocean, at the circular motion of the stars, and then pass by themselves without wondering at all." – St. Augustine
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Rear Foot Elevated Split Squat Jumps
2 – Split Stance Band Row
3 – Jumping MB Slam
4 – KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Rows
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB Sumo DL
5 – Kneeling Ropes Waves

Thursday January 19, 2012
"Progress stops upon satisfaction." – Mika in Finland
A - Dynamic Warm Up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Long Plank Hold, Plank Hold Drop Set

Friday January 20, 2012
"If a man does his best, what else is there?" – George S. Patton
A – Warm Up
B – 45/15 Endurance Circuit
45 seconds of work, 15 seconds of rest. 5 exercises X 4 rounds.
1 – Gallows Push Up/Pikes
2 – Battle Ropes Jumping Jack Waves
3 – KB/DB Threaded Lunges
4 – KB/DB 1 Arm Floor Press
5 – Lying Ham Curls