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

 

Week #3 - Monday January 20 - Friday January 24, 2014

Monday January 20, 2014
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins
A – Warm Up
B – 15/15 X8 Intervals Protocol
1 – Push Ups
2 – Gallows Rows
3 – DB or KB Loaded Goblet Squats
4 – 3 Point Plank Hold
C – Finish: 20/10 Ball Slams, Bear Crawl, Tunnel Hops, Hand Hops

Tuesday January 21, 2014
“Neil Armstrong once said, “You only have to solve two problems when going to the moon: first, how to get there; and second, how to get back. The key is don't leave until you have solved both problems.” – Jim Rohn
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 – 2 Part Ladder Drills
Superset Station#2:
1 – Hip Extension Hold & Split Hops
2 – Bag Work
Superset Station#3:
1 – Lunge Stance 1 Arm Band Row
2 – Skater Hops to Mountain Climber Combo
C – Finish: 15/15 Burpees & Wall Sprints

Wednesday January 22, 2014
“I have wondered at times what the Ten Commandments would have looked like if Moses had run them through the U.S. Congress.” – Ronald Reagan
A – Warm Up
B – 40/20 Conditioning Circuit
1 – Prowler Sprints
2 – Wall Ball
3 – Gallows Squat Jumps
4 – KB Swings
5 – Slide Mountain Climb
C – Finish: 10/3 Core Stability – Long Lever Push Up Hold, Clam Shell Hold L & R, Bird Dog Hold L & R

Thursday January 23, 2014
“I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids. With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have. Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now. Success will not wait. If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Dynamic Warm–up and Hip Mobility
B – 30/30 Training
1 – 1 Arm DB Squat w/ 4 Sec Hold Then Press
2 – Push Ups w/4 Second Pause
3 – Split Squat Position Hold & Row
4 – Slide Ham Curls
5 – Atomic Plank w/ 4 Sec Pause
C – Finish: 20/10 Jump Rope, Mountain Jump, Bag Work, MB Slam

Friday January 24, 2014
“It must be borne in mind that the great tragedy in life is not in failing to reach all of your goals––it is in having no goals for which you are reaching.” – Benjamin Elijah Mays
A – Warm–up and Hip Mobility
B – 15/15 Tabata Training
1 – Spiderman Push Up/Hands O/H Squats
2 – Band Tug–of–War/Mountain Climbers
3 – DB Seated S–2–S Press/Lying Hip & Heel Raises
4 – KB Swing/KB Hip Hinge
C – Finish: 8/12 Burpees & Squat Jumps

Week #2 - Monday January 13 - Friday January 17, 2014

Monday January 13, 2014
“It's just a job. Grass grows, birds fly, waves pound the sand. I beat people up.” - Muhammad Ali
A – Warm Up
B – 30/30 Circuit X 4
1 – KB Swing
2 – SL Push Up
3 – SL Hip Hinge & Rotate w/DB
4 – Ab Slide
5 – Gallows Row
C – Cardio Finish: 15/15 Bag Work, Burpee, Jump Jacks, Mountain Jump

Tuesday January 14, 2014
“Don't go around saying the world owes you a living. The world owes you nothing. It was here first.” - Mark Twain
A - Warm Up
B - 40/20 Protocol
1 - Slide Ham Curl w/ 4 sec pause
2 - DB Squat & Press
3 - 1/2 Kneeling Band Row
4 - Spiderman Push Up to Wide Stance Push Up Position Plank Hold
C - Finish: 20/10 Jump Squat, Squat, Squat Hold

Wednesday January 15, 2014
"Mistakes are always forgivable, if one has the courage to admit them." - Bruce Lee
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 5 Rounds
1 - Push Up Plank w/ Active Leg In & Out Hops
2 - Crashing Waves to Beat-the-Drums
3 - Gallows Sprints
4 - SL Hopping Bulgarian Squats
5 - Band Tug of War
C - Finish: 10/3 Core Stability - 3 Point Plank Hold (6X L & R), Knee In Side Plank Hold (6X L & R), 3 Point Table Top Hold

Thursday January 16, 2014
"Never lose an opportunity of seeing anything beautiful, for beauty is God's handwriting." - Ralph Waldo Emerson
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Forward Lunge & 1 Arm Band Chest Press
Band Resisted Lateral Walk
Gallows Low Row
Standing DB Shoulder-to-Shoulder Press
OH Bar Squats
Frog Crunch
C – Finish: 15/15 Jumping Ball Slams, Bear Crawls, High Knee Sprint In Place, Mountain Climb

Friday January 17, 2014
"Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." - Mark Twain
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 (Rollovers, Crashing Waves, Jumping Jacks)
2 – Bodyweight Complex (Push Up, Prisoner Squat, Burpee)
3 – Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 – Band Complex (1 Arm Squat & Row L & R, O/H Toss)
5 – Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L & R)
 C – Finish: 15/15 Ground & Sky Squats, Twist Mountain Jumps, Skater Hops, Lateral Shuffle

Week #1 - Monday January 6 through Friday January 10, 2014

Monday January 6, 2014
“The cave you fear to enter holds the treasure you seek.” – James Campbell
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
MB Reverse Lunge & O/H Lateral Reach
SL Dead-lift w/ DB
Band Resisted Train Track Walk
Strongman Crunch
Spiderman Pushup
KB Swing  
C – Finish: 15/15 Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb

Tuesday January 7, 2014
“A human being fashions his consequences as surely as he fashions his goods or his dwelling. Nothing that he says, thinks or does is without consequences.” – Norman Cousins 
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.
1A – Pushups
1B – Bird Dog Plank Hold

2A – 1 Arm DB Squat & Press
2B – SL Hip Extension Hold

3A – Knee Friendly Lunge w/MB
3B – Side Plank
C – Finish: 15/15 Twist Mountain Jump, Lateral In & Out Walk, Speed “Double Gun” Punch, Squat Jumps

Wednesday January 8, 2014
“For every promise, there is a price to pay.” – Jim Rohn 
A – Warm up
B – 40 – 20 training 
40 seconds of work, 20 seconds of rest X 4 rounds
Crashing Waves
Mountain Climb to Body Saw
Gallows Jumping Split Squats
Band Hinge & Row
Wall Ball
C – Finish: 10/3 Core Stability – Clam Shell Hold L&R, Table Top, Dead Bug Hold L&R

Thursday January 9, 2014
“Don't be distracted by criticism. Remember – the only taste of success some people have is when they take a bite out of you.” – Zig Ziglar 
A – Warm Up
B – Tempo Intervals – Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 – Close Stance Pushup Hold
2 – Feet Elevated Side Plank Hold
3 – SL Squat Balance Hold w/ 1 Arm Ropes Waves
4 – ½ Kneeling Pallof Press Hold
5 – Gallows Row Hold
C – Finish: 8/12 Skips & Sprints

Friday January 10, 2014
“Don't be afraid your life will end; be afraid that it will never begin.” – Grace Hansen
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 – Sliding Reverse Lunge
2 – Triceps Push Up
3 – SL Hip Hinge w/Rotation
4 – SL Figure 4 Hip Extension
5 – Reaching Planks
6 – Skater Hops
7 – Hands Over the Line
8 – Burpee
C – Finish: 20/10 MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing