Week #2 - Monday December 3 thru Saturday December 8, 2012

Monday December 3, 2012
“In my many years I have come to a conclusion that one useless man is a shame, two is a law firm and three or more is a congress.” – John Adams
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Side Plank
SL ½ Hinged Dead-lift
Narrow-to-Wide Push-up
Split Squat Hold
Superman
Run in place
Squat Hold
C – Cardio Finisher: 15/15 Cross Body Mountain Climber & Squat Jumps

Tuesday December 4, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl from On Running, 1955
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Swing
3 – Reverse Lunge & Dual Slam Ball
4 – Slide Ham Curl
5 – Strongman Crunch
C – Cardio Finisher: 15/15 Bag Work & Burpees

Wednesday December 5, 2012
“A man is about as big as the things that make him angry.” – Winston Churchill
A - Warm Up
B - Cardio Blast Wednesday
Farmers Walk
Begin at one end of the "track", pick up a pair of dumbbells and hold them at arm's length by your sides. Stand tall, pinch the shoulder blades, brace the abs and walk in a tight, quick step manner to the other end of the track and back. Rest while your partner performs their “trip.” Perform 3 trips total.
Main Program
1:00 each exercise x 2
1 – Lunging to Squatting Rope Slams + Burpees to Mountain Jumpers
2 – Gallows Row w/ Leg Lift + Gallows Split Squat Hops to Squat Jumps
3 – DB SL Hip Hinge (R & L) + Split Squat & DB Press
4 – KB Swing + Band 1 Arm Chest Press w/ Hip Rotation
1:00 rest between

Thursday December 6, 2012
“The willow knows what the storm does not: that the power to endure harm outlives the power to inflict it.” – Blood of the Martyr
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Cuplets Dips
Gallows Low Row
DB Goblet Squat
KB Hip Hinge & Squat
C – Cardio Finisher: 8/12 Side Shuffle & Jumping Jacks

Friday December 7, 2012
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1 Arm Squat & Press
1 Arm Band Hip Hinge w/ Reach to Row
Side Plank Hip Raise & Lower
Split Squat & MB Lateral Reach
SLDL w/ KB
C – Cardio Finisher: 20/10 Bag Punching & Wall Sprints

Saturday December 8, 2012
“No seed ever sees the flower.” – Zen Saying
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday 
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Row – R
2 – Side Plank & Band Row – L
3 – Atomic Plank & Body Saw
4 – Seated Side-2-Side KB Press
5 – DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Week #1 of the LAST 4 Week Session of 2012 - Monday November 26 - Saturday December 1, 2012

Monday November 26, 2012
"The whole difference between construction and creation is exactly this: that a thing constructed can only be loved after it is constructed; but a thing created is loved before it exists." – Charles Dickens
A – Warm Up
B – 30/30 Routine:
30 secs work, 30 secs rest X 5 exercises. Complete 4 rounds for a 20 minute routine.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row
4 – Spiderman Push Up
5 – SL Hip Hinge w/MB
C – Cardio Finisher:
15/15 Mountain Climber & Squat Jumps

Tuesday November 27, 2012
“Forget mistakes. Coordinate victory out of mistakes.” – Me
A – Warm Up
B – Tuesday's Terrific Training Trauma
40 secs work, 20 secs rest X 4 exercises = 5 rounds
1 – Band Reverse Lunge & Row
2 – KB Sumo Dead-lift
3 – Jumping MB Slam
4 – Gallows Push Up
C – Cardio Finisher:
8/12 Bag Work & Wall Sprints

Wednesday November 28, 2012
“How a person plays the game shows something of their character, however, it is in their losing that their full character is revealed.” – Me
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Running Glute Bridge
Split Squat Hold & Band Resisted Speed Press
Gallows 3 Part Jumps (Split L, Split R, Squat)
Lateral Bear Crawl to Lateral Crab Crawl
Broad Jump Burpees

Thursday November 29, 2012
“Loads of folks want to ride along with you in the limo. However, what you want is someone who will ride the bus with you when the limo craps out.” – Me
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat with 4 Sec Pause & Jump
180 Degree Jump & Slam Ball
KB Goblet Squat
Plank Position Band Reach & Row
SL Gallows Row
C - Strong Cardio Finisher:
10/3 Core Stability Holds

Friday November 30, 2012
“Lots of people quit their pursuit of a goal or endeavor because they are making slow progress, failing to realize that slow progress is still progress.” – Me
A – Warm Up
B – Continuous 20 Minute Routine
1 – Prisoner Squat X 10
2 – Push Up X 10
3 – Body Saw X 10
4 – SL MB Hip Hinge with Rotation X 10 (5 L&R)
C – Cardio Finisher:
15/15 Mountain Jumper & MB Slams

Saturday December 1, 2012
“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 – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – KB Sumo Dead-lift
4 – Seated Side-2-Side DB Press
5 – Lateral Lunge & MB Reach
6 – Scapular Push Up
C – Sizzling Cardio Finisher:
8/12 Sprints X 12 rounds

Last 4 Week Session of the Year - Monday November 19 thru Saturday November 24, 2012

Monday November 19, 2012
“Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – Jump Rope
2 – Band “MB Toss” – Mountain Jump to Mountain Climb
3 – KB Sumo Deadlift – KB Swing & Burpee Combo (10 swing, 3 Burpee)
4 – Seated “V” Press – Skater Hops to Jumping Jacks
5 – Gallows Row – Wall Sprints to Bear Crawl

Tuesday November 20, 2012
“God gave you a gift of 86,400 seconds today.  Have you used one to say ‘thank you?’" – William A. Ward
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Alternate Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Side Plank Hip Raise & Lower

D1 – Band Resisted Lateral Step
D2 – Superman’s or Prone Cobra

Wednesday November 21, 2012
“Silent gratitude isn't much use to anyone.” – G.B. Stern
A – Warm Up
B – Tabata “bandied” about…
Circuit 1 – Red, Black or Purple band, Tabata Protocol, which is 20 secs work, 10 secs rest X all 8 exercises. Perform this cycle 2 to 4 times. If you do not have bands, use a pair of dumbbells. Click the exercise for a video example.

1.      High Pulls

2.    Front Squats

3.    Overhead press

4.    Hammer Curl

5.     Push up

6.    Dead-lift

7.     Bent-over Row

8.    RDL

Thursday November 22, 2012
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A – Warm Up
B – 7 Rounds
You will have one minute to complete each round.
Once the clock starts it does not stop. Better hurry up…

1 - 10 yds and back 1 burpee
2 - 20 yds and back 2 burpees
3 - 40 yds and back 4 burpees
4 - 80 yds and back 8 burpees
5 - 40 yds and back 4 burpees
6 - 20 yds and back 2 burpees
7 - 10 yds and back 1 burpee

Friday November 23, 2012
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
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
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)

Saturday November 24, 2012
“As each day comes to us refreshed and anew, so does my gratitude renew itself daily.  The breaking of the sun over the horizon is my grateful heart dawning upon a blessed world.” – Terri Guillemets
A) Warm-up Well
B) Bodyweight "300" Routine
Perform 30 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (15 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (15 L & R)
7) Walking Lunges (30 L & R)
8) Close Grip Push Up
9) Squat Jumps
10) Hip/Thigh Extension on toes (15 L & R)

Week #4 in this current session - Monday November 12 - Saturday November 17, 2012

Monday November 12, 2012
"I watch moms pick up, put down, lift, swing, load, and carry fairly large loads all the time. We call these loads “children.” Yet, when we get to the gym, we seem to think that a woman needs to use very light loads. Like Milo and his calf, perhaps we should start women off with an eight pound weight and progress upwards as the child grows." –Coach Dan John
A – Warm-up
B – 45 / 15 Strength & Endurance Work X 4 rounds
DB Split Squat w/4 Sec Pause & Press
Side-2-Side MB Slam Ball
KB Swing
1 & 1/2 Push-up
Gallows Row
C – Cardio Finisher

Tuesday November 13, 2012
“Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.” – W.T. Purkiser
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Spiderman Push Up X 10
3 – Body Saw X 10
4 – SL Hip Hinge with Rotation X 10 (5 L&R)
C – Cardio Finisher

Wednesday November 14, 2012
“We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Thornton Wilder
A – Warm Up
B – Spartacus Cardio
60 secs work, 15 secs rest X 10 exercise set. Perform 3 rounds.
1 – Gallows Row w/ Hip Extension
2 – KB Swing
3 – 4 Stage Push Up Hold (Low, High Wide Grip Hold, 1/2 Alternate Grip, High Wide Grip SL Hold)
4 – KB Squat & High Pull
5 – Gallows Skiers Palloff Press
6 – Mountain Jumper to Mountain Climber
7 – 1 Arm KB Swing
8 – 5 Skater Hops w/ 1 Squat Jump
9 – Crashing Waves
10 – Ladder Sprints

Thursday November 15, 2012
“Gratitude is the least of the virtues, but ingratitude is the worst of vices.” – Thomas Fuller
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1 – Renegade Push-up & Row
2 – KB Step & Swing
3 – Reverse Lunge & Slam Ball
4 – Gallows Slide Ham Curl
5 – Strongman Crunch
C – Cardio Finisher

Friday November 16, 2012
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A - Dynamic Warmup & 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 – Corkscrew Pushups
A2 – Bird Dog Plank Hold

B1 – DB Goblet Squat
B2 – SL Hip Extension Hold

C1 – 1 Arm KB Row
C2 – Side Plank Hold 

2 Minute Finisher!!! (Snails & Bear Crawls)