Week #3: Monday February 1 - Saturday February 6, 2016

Monday February 1, 2016
“Praise the bridge that carried you over.” – George Colman
A – Warm Up
B – Magnificent Monday Mayhem…
30/30 x 4
1 – Gallows Row
2 – 1 Arm KB Sumo Squat
3 – Reverse Lunge & Band Hand Row
4 – Atomic Push Up
5 – Farmers Walk
C – Finish: 15/15 Tunnel Hop, Beast Crawl, Squat Jump, Hands Over The Line

Tuesday February 2, 2016
“Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.” – Henry Clay
A – Warm Up & Hip Mobility
B – Terrible Tuesday Tabata’s…
4 stations, 20 secs work, 10 secs rest X 8 “rounds” at each station with 1 minute rest & transition between stations
1A – Prisoner Squat
1B – Push Up
2A – Band Braced Dead Bug
2B – Bird Dog Hold
3A – DB Plank Row
3B – Prone Cobra Hold
4a – SHELC
4b – Bus Drivers
C – Finish: 15/15 Bag Work, Reverse Bear Crawl, Skaters Hop, Tunnel Hop w/MB

Wednesday February 3, 2016
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A – Warm Up
B – Wednesday Conditioning Work
5 exercise stations, 30 secs work, 30 secs “rest” X 4 rounds.
1 – Horizontal Jumping Jacks
2 – Crashing Waves
3 – Band Tug-O-War
4 – Bag Speed Punch
5 – MB High Toss
C – Finish: 10/3 Core Stability – Long Plank Hold, Dead Bug Hold L&R, Glute Medius Isolation Hold L&R

Thursday February 4, 2016
“Those who deny freedom to others deserve it not for themselves.” – Abraham Lincoln
A – Warm Up
B – Body Building Bootcamp Thursday…
4 exercise stations, 30 secs work, 30 secs rest X 4 rounds per station then 1 minute rest & transition.
1 – DB Squat & Press
2 – KB Swing
3 – Gallows Row w/4 Sec Hold
4 – Bulgarian Squat w/3-1-X Tempo
C – Finish: 8/12 MB Squat Jump & Bootstrapper

Friday February 5, 2016
“Nothing is more difficult, and therefore more precious, than to be able to decide.” – Napoleon Bonaparte
A – Dynamic Warm Up & Hip Mobility
B – Fabulous Friday Fitness…
20/40 X 4
1 – Spiderman Push Up w/2 sec Pause
2 – Gallows Mountain Climb
3 – Band Sprint in Place
4 – DB SL Hinge
5 – KB Cossack Squat
C – Finish: 15/15 Twist Mountain Jump, DB Speed Punch, Bear Crawl, Skater Hop w/Reach

Saturday February 6, 2016
“All you need is a plan, a road map, and the courage to press on to your destination.” – Earl Nightingale
A – Dynamic Warm-up & Hip Mobility
B – A.B.S. (Abs, Butt & Shoulders)
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 – Push Up
1B – Dead Bug Hold

2A – SL Hip Thrust
2B – Split Squat Hold

3A – Gallows Row
3B – Gallows "Y" Plank Hold
C – Finish: 2 Minute Drill – DB Speed Punch & Mountain Climb

Week #2: Monday January 25 - Saturday January 30, 2016

Monday January 25, 2016
“We act as though comfort and luxury were the chief requirements in life, when all we need to make us really happy s something to be enthusiastic about.” – Charles Kingsley A – Warm Up
B – Ascending & Descending Ladder Circuit
1 – Push Up
2 – Gallows Row
3 – KB Squat & Curl
4 – Strongman Crunch
5 – Band Pull Thru
C – Finish: 15/15 Bear Crawl, Jumping Jacks, Mountain Climb, Skaters Hop

Tuesday January 26, 2016
“To be nobody-but-yourself - in a world which is doing its best, night and day, to make you everybody else - means to fight the hardest battle which any human being can fight; and never stop fighting.” – e.e. cummings
A – Warm Up
B – Just Gotta Love Tuesday
30/30 Protocol X 4 Rounds
1 – Ab Slide
2 – Band Reverse Lunge w/Hip Flexor Activation
3 – Gallows Facing In Hands O/H Siff Squats
4 – SL Hip Thrust
5 – KB Suitcase Carry
C – Finish: 15/15 Tunnel Hops, Reverse Bear Crawl, In & Out Hop, Inch Worm

Wednesday January 27, 2016
“The best advice I ever came across on the subject of concentration is: Wherever you are, be there. When you work, work. When you play, play. Don’t mix the two.” — Jim Rohn
A – Warm Up
B – 30/30 Cardio Conditioning Catastrophe
1 – Prowler Bear Crawl
2 – Band Resisted Skip In Place, Hop Every 3^rd
3 – KB Swings
4 – Slide Mountain Climb
5 – Gallows Row Hold
C – Finish: 10/3 Core Stability – Clam Shell Hold Against Wall w/ABduction (L & R), Dead Bug Hold (L & R), Bird Dog Hold

Thursday January 28, 2016
“An education isn't how much you have committed to memory, or even how much you know. It's being able to differentiate between what you know and what you don't.” – Anatole France
A – Dynamic Warm Up & Hip Mobility
B – This is going to feel a little odd...
40/20 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 Bird Dog Reach (fast elbow to knee, 3 seconds reach)
4) Tempo Gallows Rows (back fast, 3 second pull)
C – Finish: 8/12 Squat Jump & DB Speed Punch

Friday January 29, 2016
“Teachers open the door, but you must enter by yourself.” – Chinese Proverb
A – Warm Up
B – 30/30 Circuit
30/30 X 4 rounds.
1 – Push Up & Pike
2 – Battle Ropes Drum Beat w/Reverse Lunge
3 – KB Goblet Squat
4 – DB S-2-S Press
5 – SHELC
C – Finish: 20/10 Sprints, Lateral Bear Crawl, Bag Work, Mountain Jump

Saturday January 30, 2016
“To dare is to lose one's footing momentarily. To not dare is to lose oneself.” – Soren Kierkegaard
A – Warm Up
B – 30/15 X 5. 6 Exercise Circuit
1 – MB Bulgarian Squat w/Forward Lean – L
2 – MB Bulgarian Squat w/Forward Lean – R
3 – Body Saw
4 – Atomic Plank w/Shoulder Touch
5 – Prone Cobra Hold
6 – Tall Kneeling Band O/H Halo's

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)

Week #3: Monday January 4 - Friday January 8, 2016

Monday January 4, 2016
“Every man with a new idea is a crank until the idea succeeds... Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain
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 – Reverse Lunge & MB Chop
2 – MB Squat w/4 Sec Hold
3 – KB Swing
4 – McGill Curl-up Hold
5 – Spiderman Pushup
6 – SL Hip Extension
C – Finish: 15/15 DB Speed Upper Cut Punch, Bear Crawl, Skaters Hop, Mountain Climb

Tuesday January 5, 2016
“Thanks are justly due for boons unbought.” – Ovid
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 – Pushup
1B – Bird Dog Hold

2A – 1 Arm DB Squat & Press
2B – Clamshell Hold

3A – Knee Friendly Lunge w/MB
3B – McGill Curl-Up Hold
C – Finish: 15/15 Twist Mountain Jump, Lateral Bear Crawl, DB Speed “Double Gun” Punch, Squat Jumps

Wednesday January 6, 2016
“Most human beings have an almost infinite capacity for taking things for granted.”  – Aldous Huxley
A – Warm up
B – 30/30 training 
30 seconds of work, 30 seconds of rest X 4 rounds
1 – Crashing Waves to Drum Beats
2 – Slide Mountain Climb to Body Saw
3 – Gallows Triple Threat Jump Squats
4 – Band Hinge & Row
5 – Wall Sit w/ MB Raises
C – Finish: 10/3 Core Stability – Side Plank Hold L&R, Table Top, Dead Bug Hold L&R

Thursday January 7, 2016
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” – William Arthur Ward
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 Grip Pushup Hold
2 – Gallows Feet Elevated Side Plank Hold w/ Arm Wave
3 – SL 1/2 Dead-lift Hold w/ 1 Arm Rope Wave
4 – ½ Kneeling Pallof Press Hold
5 – DB Push Up Position Row Hold
C – Finish: 8/12 Squat Jump & Slide Inch Worm

Friday January 8, 2016
“Only a stomach that rarely feels hungry scorns common things.” – Horace
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 – L
2 – Reaching Plank
3 – SL Hip Hinge w/Rotation
4 – Offset Grip Push Up
5 – Sliding Reverse Lunge – R
6 – Skaters Hop
7 – Hands Over the Line
8 – In & Out Squat
C – Finish: 20/10 Jump MB Slam, Sprint In Place, Reverse Bear Crawl, S-2-S Stability Swing

Week #2: Monday December 28, 2015 - Saturday January 2, 2016

Monday December 29, 2014
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong attitude.” – Thomas Jefferson
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 – Palloff Band Squat w/2 sec Pause
2 – Push Up w/4 sec Pause
3 – Gallows Row
4 – Farmers Walk
5 – KB Swing
C – Finish: 15/15 Mountain Climb, DB Speed Punch, Bear Crawl, Skater’s Hop w/Reach

Tuesday December 30, 2014
“It is a sublime thing to suffer and be stronger.” – Henry Wadsworth Longfellow
A – Warm Up
B – Isometric Interval Training
10 sec hold, 5 sec rest X 6 rounds followed by 30 sec rest. 5 exercises X 2 cyles.
1 – Anterior Reach Hold Variation
2 – Bulgarian Squat Hold – L
3 – Bulgarian Squat Hold – R
4 – Push Up Position DB Row Hold – L
5 – Push Up Position DB Row Hold – R
C – Finish: 20/10 Mountain Jump, Bag Work, Hands Over The Line, Sprint In Place

Wednesday December 31, 2014
“Actions speak louder than coaches.” – Speedo ad
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Push Up Plank Hold w/Horizontal Leg Slides
2 – DB Resisted Tall Kneeling Sprint Arms
3 – Gallows Squat Jumps
4 – Battle Ropes Drum Beat
5 – Band Resisted Bear Crawl
C – 10/3 Core Stability: Bird Dog (L & R), SL Hip Extension Hold (L & R), 3 Point Plank Hold

Thursday January 1, 2015
“Let us run with patience the race that is set before us.” – Hebrews 12:1
A – Dynamic Warm-up & Hip Mobility
B – Tabata Protocol Coupled Training
20/10 X 8 "rounds" per station
A1 – Push Up & Body Saw
A2 – Prisoner Squat
B – Side Plank Reach & Rotate
C1 – Slide Lunge
C2 – Mountain Climb
D1 – Gallows Row
D2 – Gallows O/H Plank Stability Hold
C – Finish: 15/15 Jumping Jacks, Stiff Legged Lateral Push Up Position Crawl, McGill Crunch w/Hands O/H, Tunnel Hop

Friday January 2, 2015
“Time is a great teacher, but unfortunately it kills all its pupils.” – Hector Berliaz
A – Warm Up
B – Bodybuilding Bootcamp
30 secs work, 30 secs rest per exercise X 4 rounds followed by 1 minute rest & transition.
1 – KB Sumo Goblet Squat
2 – DB 1 Arm Lunge Stance Row
3 – Push Up w/Shoulder Touch
4 – DB Hinge w/Biceps Hammer Curl
C – Finish: 15/15 Bag Work, MB Slams, Skaters Hop, Sliding Inch Worms

Saturday January 3, 2015
“Everything should be made as simple as possible, but not simpler.” – Albert Einstein
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. 5 rounds.
1 – 1 Arm Plank Row
2 – "V" Seated DB S-2-S Press
3 – SL Hip Thrust – L
4 – SL Hip Thrust – R
5 – KB Goblet Squat Position Pulse
6 – Scap Push Ups