Week #2: Monday February 9 - Saturday February 14, 2015

Monday February 9, 2015
“No horse ever gets anywhere until he is harnessed.  No steam or gas ever drives anything until it is confined.  No Niagara is ever turned into light and power until it is tunneled.  No life ever grows great until it is focused, dedicated, disciplined.” – Harry Emerson Fosdick
A – Warm Up
B – Marvelous Monday Muscle Making Madness!!
30/30 X 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Atomic Push Up
4 – Band Resisted Hinge
5 – Suitcase Carry
C – Finish: 15/15 Skater's Hop w/Lateral Reach, Beast Crawl, DB Sprint Arms, Tunnel Hops

Tuesday February 10, 2015
“Always seek out the seed of triumph in every adversity.” – Og Mandino
A – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up (L&R x 5 ea)
2 – Prisoner Squat
3 – SL Hinge w/Rotational Reach (L&R x 5 ea)
4 – Lunge Stance 1 Arm DB Row (L&R x 5 ea)
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Squat Jump, DB Speed Punch

Wednesday February 11, 2015
“Don’t be careful. You could hurt yourself.” – Byron Katie
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 rounds then 1 minute rest & switch stations.
1A – DB Squat & Press
1B – KB Swing
2A – Bag Work
2B – Slide Mountain Climb
3A – Beat The Drum w/ Cossack Squats
3B – Prowler Push & Pull
C – Finish: 10/3 Core Stability – Bird Dog Hold, Dead Bug Hold (L & R), Side Lying Hip Extension Hold (L & R)

Thursday February 12, 2015
“The status quo sucks.” – George Carlin
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Underhand Grip Row
3 – DB Reverse Lunge & 1 Arm Press
4 – Slide Ham Curl
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Sprint Arms, Squat Jumps, Horizontal Jacks

Friday February 13, 2015
“I don’t want to die without any scars.” – Chuck Palahniuk
A – Warm Up
B – 30/30 Friday Training
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Band Resisted Psoas Activation Crunch
2 – Lunge Stance 1 Arm DB Row
3 – Corkscrew Push Up
4 – SL Hinge w/ KB
5 – MB Kneeling Walkouts
C – Finish: 20/10 Reverse Bear Crawl, Seal Jacks, Mountain Climb, Nordic Sprint Arms

Saturday February 14, 2015
“Mistakes are the portals of discovery.” – James Joyce
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 L&R
2A – Body Saw x 10
3A – Rambo Presses x 10 L&R

1B – KB or DB Cossack Squat x 10 L&R
2B – Pike x 10
3B – Scap Push Up x 10

C – Finish: Coach Steve's Sculpted Shoulder Finisher…