NEW 4 Week Cycle: Monday January 18 - Saturday January 23, 2016

Monday January 18, 2016
"People with goals succeed because they know where they are going... It's as simple as that." – Earl Nightingale
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – Push Up
3 – DB Squat & Press
4 – Ab Slide
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work, Skater’s Hop, Bear Crawl, Seal Jacks

Tuesday January 19, 2016
"You can't hit a target you cannot see, and you cannot see a target you do not have." – Zig Ziglar
A – Dynamic Warm-up and Hip Mobility
B – 40/20 Training
40 seconds of work, followed by 20 seconds of rest. 5 exercises X 4 “rounds”.
1 – DB SL Hinge & Curl
2 – 3 Push Ups then 4 Second Pause
3 – Split Squat Hold & Row
4 – SHELC
5 – Wall Braced Dead Bug
C – Finish: 15/15 Sprint In Place, Cross Body Mountain Climb, DB Speed Punch, Horizontal Squats

Wednesday January 20, 2016
"Men do not succeed in business or in life, no matter how intelligent they may be, no matter how sharply their aptitudes are defined, no matter how brilliantly they may be educated unless they are oriented toward the proper goals and have the drive or motivating force to succeed. One has to want something mighty hard and keep on wanting things all his life. . . ." – Wallace H. Wulfeck
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 5 Rounds
1 – Gallows Mountain Climb
2 – Crashing Waves to Beat-the-Drums
3 – Band Resisted Sprints
4 – SL Hopping Bulgarian Squats
5 – Jumping MB Slams
C – Finish: 10/3 Core Stability – McGill Curl Up Hold, Bird Dog Hold L&R, Side Plank Hold L&R

Thursday January 21, 2016
"In the long run men hit only what they aim at." – Henry David Thoreau
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
1 – Forward Lunge & Band Chest Press
2 – Slide Lunge & MB Rotational Chop (Shoulder Level)
3 – Gallows Row
4 – Standing DB Shoulder-to-Shoulder Press
5 – Reaching Plank
6 – Frog Crunch
C – Cardio Finish: 15/15 Squat Jump, Reverse Bear Crawl, In & Out Squats, Bootstrapper

Friday January 22, 2016
“I would maintain that thanks are the highest form of thought; and that gratitude is happiness doubled by wonder.” – G.K. Chesterton
A – Warm Up
B – 1st and 10
Perform the following routine as quickly as possible. 
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Rest for 2 minutes, then:

Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Mountain Climb
Sprint 100 yards
Walk Back Quickly
20 Shoulder Touch Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards

Saturday January 23, 2016
“Expectancy is the atmosphere for miracles.” – Edwin Louis Cole
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises (Perform with or without weight)
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)