New 4 Week Cycle Of Training Sessions: Monday February 3 - Friday February 7, 2014

Monday February 2, 2014
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
A – Warm Up
B – 40/20 Madness…
4 exercise circuit. 40 secs work, 20 secs rest X 5 rounds.
1 – Reverse Lunge & Band Row
2 – Push Up & Reach
3 – KB Swing
4 – 1 Leg Elevated Squat & Lateral MB Reach
C – Finish: 15/15 Jump Squats, Mountain Climb, Sprint Arms, Burpee

Tuesday February 4, 2014
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Unknown
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” with 1 minute rest & transition between stations
1 – Gallows Row
2a – Body Saw
2b – DB Plank Row
3 – KB Goblet Squats
4a – Slide Ham Curls
4b – MB Hinge & Anterior Reach
C – Finish: 15/15 Bag Work, Bear Crawl, Skaters Hop, Jump MB Slam

Wednesday February 5, 2014
“My grandmother said to watch how a person treats kids when no one is looking.” – Dink Weber
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 40 secs work, 20 secs “rest” X 4 rounds.
1 – Gallows Hands O/H Sprints
2 – MB Toss & Sprint to Jump MB Slam
3 – KB Squat & High Pull
4 – Band Resisted Lateral 3 Step Shuffle
5 – DB Burpee
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold (L & R), Clam Shell Hold (L & R)

Thursday February 6, 2014
“How soon not now, becomes never.” – Martin Luther
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Band Resisted Side Plank & Row
4 – One Leg Elevated Squat & Band Hammer Curl
C – Finish: 8/12 Sprints

Friday February 7, 2014
“The most successful people in the world possess two remarkable skills ... they aren't afraid to make mistakes and they don't know when to quit.  If you follow that advice you will either get rich or die young.”  – Dink Weber
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
5 exercise circuit. Perform each exercise 4 times.
1 – Spiderman Push Ups X 10-15 reps
2 – Gallows Row X 15-20 reps
3 – Jump MB Slams X 15-20 reps
4 – DB Single Leg Hip Hinge X 10-12 per leg
5 – KB Swing X 20-25
C – Finish: 15/15 Twist Mountain Jump & Speed Punch (Do 4 rounds of each)

Week #4 - January 27 - January 31, 2014

Monday January 27, 2014
“There has never yet been a man in our history who led a life of ease whose name is worth remembering.” – Theodore Roosevelt
A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Ups
2 – Gallows Rows
3 – DB Reverse Lunge & Press
4 – Strongman Crunch
5 – KB Swing
C – Finish: 15/15 Forward Bear Crawl, Jumping Jacks, Reverse Bear Crawl, Skaters Hop

Tuesday January 28, 2014
“How a person plays the game shows something of his character... how he or she loses shows all of it.” – Unknown
A – Warm Up
B – Just Gotta Love Tuesday
40 – 20 Protocol X 4 Rounds
1 – Ab Slides
2 – Forward Lunge & Band Flyes
3 – Gallows O/H Siff Squats
4 – Dip Bars Push Ups & Dips
5 – Hip Extension Band Rows
C – Finish: 15/15 Tunnel Hops, Prone In & Outs, Broad Jump Burpee, Mountain Climb

Wednesday January 29, 2014
"Life is like a ladder. Every step we take is either up or down." – Me
A – Warm Up
B – 45/15 Cardio Conditioning Catastrophe
1 – Reverse Prowler Sprint Drags
2 – Jump MB Slams
3 – KB Swings
4 – Resisted Bear Crawl
5 – Gallows Tunnel Hops
C – Finish: 10/3 Core Stability – Side Plank 3 Position Hold (L & R), Dead Bug Hold (L & R), Bird Dog Hold

Thursday January 30, 2014
“Begin with the end in mind.” – Stephen Covey
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 DB Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Hinge Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Clam Shell (fast close, 3 seconds open)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Burpee & Speed Punches

Friday January 31, 2014
“Do not let the future be held hostage by the past.” – Neal A. Maxwell
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 Drum Beat to Jumping Jack Waves
3 – KB Threaded Lunges
4 – DB 1 Arm Floor Press
5 – Slide Ham Curls
C – Finish: 20/10 Wall Sprints, Bear Crawl, Speed Punch, Mountain Jump