Week #1: Monday February 15 - Saturday February 20, 2016

Monday February 15, 2016
“My grandmother always told me to find a big girl who cooked good  instead of a skinny girl who looked good. She said that by the time I was fifty the only thing that I would be able to do more than once a day was eat.”  – Dink Weber
A – Warm Up
B – Monday Is Your Strength Day…
30/30 X 4
1 – Gallows Row
2 – Push Up w/ Lateral Stability Step
3 – Band Pull Through
4 – KB Goblet Squat
5 – Farmer's Walk
C – Finish: 15/15 Mountain Climb, Skater's Hop w/ Lateral Reach  Bootstrapper, In & Out Squat

Tuesday February 16, 2016
“Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot.” – Jim Rohn
A – Warm Up
B – Welcome to Tuesday, The 2^nd Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
1A-C Series – 15, 30, 45, 60
1A – MB Split Squat & Lateral Reach
1B – DB Push Up Plank Row & Press
1C – SL Hip Thrust – L
2A-C Series 60, 45, 30, 15
2A – MB Reverse Lunge & O/H Reach
2B – DB Pullover
2C – SL Hip Thrust – R
C – Finish: 15/15 Bag Work, Tunnel Hop, Bear Crawl, DB Sprint Arms

Wednesday February 17, 2016
“Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it.” – William Durant
A – Warm Up
B – Cardio Blast Wednesday
20/40 Protocol X 4 Rounds
1 – Bulgarian Squat Jumps
2 – Band Sprint In Place
3 – Prowler Sprint
4 – Gallows Pikes
5 – Hip Extension w/ Sliding “Sprint”
C – Finish: 10/3 Core Stability: 3 Point Plank Hold, Clam Shell Hold (L & R), Bird Dog Hold (L & R)

Thursday February 18, 2016
“Fear not those who argue but those who dodge.” – Marie von Ebner–Eschenbach
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Row
2 – DB Squat & Press
3 – Push Up w/ 4 Sec Pause
4 – KB Swing w/ Band Resisted Hip Hinge
C – Finish: 20/10 Skaters Hop & Stick, Reverse Bear Crawl, Shuffle Splits w/ Sprint Arms, Mountain Jumps

Friday February 19, 2016
“Hope in every sphere of life is a privilege that attaches to action. No action, no hope.” – Samuel Johnson
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Split Squat
2 – SL Hip Extension
3 – Prone Cobra
4 – Triceps Push-ups
5 – SL Hinge
6 – T-Push Up Hold
7 – Bootstrapper
8 – Side Plank Reach & Rotate
C – Finish: 15/15 Jumping Squat, Spider Crawl, Tunnel Hop, Speed Punch

Saturday February 20, 2016
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A – Warm Up
B – Awesome Abs, Bombshell Butt & Stunning Shoulders…
30/15 X 5, 6 exercise circuit
1 – Gallows Ab “Slide”
2 – Band Plank Row
3 – Bulgarian Squat w/ MB Reach & Forward Lean - R
4 – Bulgarian Squat w/ MB Reach & Forward Lean - L
5 – Seated “V” DB S-2-S Press
6 – Band Pull Apart w/Palms Up

Week #4: Monday February 8 - Saturday February 13, 2016

Monday February 8, 2016
“No horse ever gets anywhere until he is harnessed.  No steam or gas ever drives anything until it is confined.  No Niagara is ever turned into light and power until it is tunneled.  No life ever grows great until it is focused, dedicated, disciplined.” – Harry Emerson Fosdick
A – Warm Up
B – Marvelous Monday Muscle Making Madness!!
30/30 X 4
1 – Gallows Row
2 – KB Goblet Squat
3 – Push Up w/Shoulder Touch
4 – Band Resisted SL Hinge
5 – DB Suitcase Carry
C – Finish: 15/15 Skater's Hop w/Lateral Reach, Reverse Beast Crawl, DB Sprint Arms, In & Out Hops

Tuesday February 9, 2016
“Always seek out the seed of triumph in every adversity.” – Og MandinoA – Warm Up
B – Continuous 20 Minutes
Perform 4 exercises for up to 10 repetitions each in under 2 minutes. Perform 10 rounds.
1 – Spiderman Push Up (L&R x 5 ea)
2 – Prisoner Squat
3 – SL Hinge w/Rotational Reach (L&R x 5 ea)
4 – Lunge Stance 1 Arm DB Row (L&R x 5 ea)
C – Finish: 20/10 Hip Extension “Jog“, Mountain Climb, Squat Jump, DB Speed Punch

Wednesday February 10, 2016
“Don’t be careful. You could hurt yourself.” – Byron Katie
A – Warm Up
B – Density Training
Perform each of 2 exercises, 30 seconds work, 15 seconds rest X 8 rounds then 1 minute rest & switch stations.
1A – DB Squat & Press
1B – KB Swing
2A – Bag Work
2B – Slide Mountain Climb
3A – Beat The Drum w/ Cossack Squats
3B – Jump MB Slam
C – Finish: 10/3 Core Stability – Bird Dog Hold, Wall Braced Dead Bug Hold (L & R), Side Plank Hold (L & R)

Thursday February 11, 2016
“The status quo sucks.” – George Carlin
A – Warm Up
B – 30/30 Strength Work
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Offset Grip Push Up
2 – Gallows Underhand Grip Row
3 – DB Reverse Lunge & 1 Arm Press
4 – SHELC
5 – Body Saw
C – Finish: 15/15 Lateral Bear Crawl, Nordic Sprint Arms, Horizontal Squat, Jumping Jacks

Friday February 12, 2016
“I don’t want to die without any scars.” – Chuck Palahniuk
A – Warm Up
B – 30/30 Friday Training
30 seconds work, 30 seconds rest for 5 exercises X 4 rounds
1 – Band Resisted Psoas Activation Roll Up
2 – Push Position DB Row
3 – Push Up & Pike
4 – KB Swing
5 – Loaded Kneel & Rise w/MB
C – Finish: 20/10 Reverse Bear Crawl, Seal Jacks, Mountain Climb, DB Sprint Arms

Saturday February 13, 2016
“Mistakes are the portals of discovery.” – James Joyce
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
1A – DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge) x 3 L&R
2A – Ab Slide x 10
3A – French Presses x 10 L&R

1B – SL Hip Thrust x 10 L&R
2B – Pike x 10
3B – Scap Push Up x 10

C – Finish: Coach Steve's Sculpted Shoulder Finisher…

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)