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

Monday January 23 - Saturday January 28, 2012

Monday January 23, 2012
"We will go to the moon. We will go to the moon and do other things, NOT because they are easy but because they are HARD." – John F. Kennedy
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Gallows Body Saws
180 Degree Surfer Jumps with Rear Heel Touch

Tuesday January 24, 2012
"Even the strongest have their moments of fatigue." – Friedrich Nietzsche
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Hip Extension
5 – Push Up Plank with Active Leg Hops
6 – Skater Hops
7 – Hands Over the Line
8 – Mountain Jumpers

Wednesday January 25, 2012
"Man is not cut out for defeat. Man can be destroyed but not defeated." – Ernest Hemingway
A – Warm Up
B – Stupendous Cardio Training Day!
Pushup x8
Swing x15
Gallows Rows x5
Complete as many rounds as possible in 15:00
Rest 3:00
Alternating Lunge x 10 per leg
DB Squat and Press x 8
Complete as many rounds as possible in 15:00

Thursday January 26, 2012
"Don't worry about upgrading your equipment. Upgrade your body." – Anonymous cyclist
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Jumping Lunge/Jumping Squat Combo

Friday January 27, 2012
"There is a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." – Art Turock
A – Warm-up
B – 10, 20, 30 Ladders
1 – Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

Saturday January 28, 2012
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
45-15, 10 exercise circuit. Perform all 10 exercises, then take a 2 minute rest. Perform 3 rounds.
1 – Weighted Step Ups Right Leg
2 – Weighted Step Ups Left Leg
3 – Reaching Planks
4 – Wide Grip Dumbbell Uprights
5 – Curtsy Lunge Right Leg
6 – Curtsy Lunge Left Leg
7 – Gallows Push Up Plank Circles
8 – Band Pull Through’s
9 – Side Plank Reach & Rotate (Left & Right)
10 – Renegade Rows

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

January 9 - January 14, 2012

Monday January 9, 2012
"I was born Italian and raised Catholic. I was seven years old before I realized there was a difference." - Dink Weber
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Push Up
1/2 Kneeling Band Row
DB Seated “V” Press
KB Squat & High Pull

Tuesday January 10, 2012
"Fear of being looked on as stupid ... is stupid." - Dink Weber
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint, Skips, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats & High Pull, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Wednesday January 11, 2012
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A - Warm Up
B - Cardio Blast Wednesday
KB Walk & Touch X 3 Trips
Begin at one end of the "track", hold the KB at arm's length between the thighs, take a step and touch the ground with the KB, stand back up, then touch the ground. Continue in this fashion until you walk the length of the track. Walk to the other end while your partner performs their walk.
Main Program
1:00 each exercise x 2
1. Seated Hot Potato + Mountain Climber
2. Slingshot + Squat & Press
3. Row & Burpee
4. Swing & Pushup
1:00 rest between

Thursday January 12, 2012
"There is not a more pleasing exercise of the mind than gratitude. It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance." - Joseph Addison
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Weighted SL Hip Extension Hold

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Friday January 13, 2012
"Most people want security in this world, not liberty." - H.L. Mencken, Minority Report, 1956
A - Warm Up
B - Bodybuilding Boot-camp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - KB Goblet Squats
2 - SL Push Ups
3 - DB Deadlift
4 - Rows
Metabolic Finisher - Speed Punches!

Saturday January 14, 2012
"The sound of tireless voices is the price we pay for the right to hear the music of our own opinions." - Adlai Stevenson, speech, New York City, 28 August 1952
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 5 Steps per leg
Bodysaw x 10
Suspension Shoulder Complex w/ Hip Extension x 12

Finisher - 10 Set Shoulder Burnout