Monday January 30 - Saturday February 4, 2012

Monday January 30, 2012
"Mind is everything: muscle-pieces of rubber. All that I am, I am because of my mind." – Paavo Nurmi
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Gallows Ham Curls
5 – Gallows Pikes

Tuesday January 31, 2012
"The 5 S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Battle Ropes Jumping Slams X 10
4 – Squat Jumps X 10

Wednesday February 1, 2012
"Anything worth doing is worth doing poorly until you learn to do it well." – Steve Brown
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise Active Recovery Exercise
1 – KB Swing Jump Rope
2 – Gallows O/H Squat Jog in Place
3 – Plank - Push Up Plank Strongman Crunch – Hip Extension
4 – Step Ups – Squat Jumps Progressing Row Hold
5 – Band Fwd Lunge & Press MB Slam – Wood Chop

Thursday February 2, 2012
"He that leaveth nothing to chance will do few things ill, but he will do very few things." – George Savile
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 & Alt Press
Contra-lateral Push-up :)
Band Squat & Underhand Row
KB Swing
Reaching Planks

Friday February 3, 2012
"Not everything that counts can be counted, and not everything that can be counted counts." – Sir George Picketing
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat w/ Reach to Row
Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
SLDL w/ KB

Saturday February 4, 2012
"The first wealth is health." – Ralph Waldo Emerson
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
Curtsy Lunge From Deficit (Right Side)
Seated “V” Press
Gallows Push-Up Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Gallows Push Up Plank Pikes