The Workout for Tuesday January 31st

Javorek Complex Variation

Eight Rounds

Dumbbell Upright Row x 6

Dumbbell High Pull Snatch x 6

Dumbbell Parallel Press x 6

Dumbbell Bent Over Row x 6

Dumbbell Squat Press x 6

Dumbbell Lunge x 6

Dumbbell Squat High Pull x 6

Dumbbell SLDL X 6

The Workout for January 30th

AMRAP 30 Minutes

Frog Hop up/Bear Crawl back x 4

10 Hanging Monkey Pull Ups

Push Up Circle

Run the stairs

Naturally Sweet Valentine

Valentine's Day is right around the corner – have you thought about what to get your special someone? If that special someone in your life is trying to make changes in their lifestyle, don't sabotage their efforts by giving them the traditional box of chocolates. This year consider an arrangement of exotic fruit or gourmet dried fruit. Fruit is nature's candy – sweet and packed with antioxidants. Your special someone will feel the love, and will appreciate your thoughtfulness.

The Workout for Friday January 27th

Three Rounds

10 Kettlebell Push Ups
10 Double Kettlebell Rows
10 Double Kettlebell Presses
10 Double Kettlebell High Pulls

Then...

Three Rounds

10 Double Kettlebell Swing/Clean/Squat complex
20 Alternating Kettlebell Hang Snatches
20 Swing Flip Squats

The Workout for Thursday January 26th

Ten Rounds

3 TGU each side

Push the Sled

The Workout for Wednesday January 25th

Warm Up
Three Rounds
Run to the fence and back
5 Windmills
10 Thrusters w/PVC
20 Deadlifts w/PVC

Workout
Press 3 x 5
Split Jerk 3 x 5
Front Squat 5 x 5
Hang Power Clean 3 x 5
Hang Clean Pull 3 x 5
Deadlift 5 x 5

The Workout for Tuesday January 24th

21-18-15-12-9-6-3

Step Ups each leg

Modified Pull ups

Belly Busters

Frog Jumps

Dips

Burpees

The Workout for Monday January 23rd

Warm Up
Turkish Get Up 5-4-3-2-1
OH Deck Squats 5-5-5-5-5

Workout
Increase weight each set
Behind The Neck Press/Snatch Balance/Overhead Squat complex 5-4-3-2-1

Muscle Snatch/Snatch Landing complex 5-4-3-2-1

Hang Snatch 2-2-2-2-2

Romanian Dead Lifts 5-5-5-5-5

The Workout for Saturday January 21st

Three Rounds

30 seconds Dumbbell Clean/15 seconds rest

60 seconds Mountain Climbers/30 seconds rest

30 seconds RDL/15 seconds rest

60 seconds Wall Ball/30 seconds rest

30 seconds Dumbbell Split Jerk/60 seconds rest until next round.

Then...

Tabata Sit Up Slam

The Workout for Friday January 20th

Four Rounds

25 Double Unders or Tuck Jumps

20 Pull Ups or Self Assisted Pull Ups

20 Step Burpees

The Workout for Thursday January 19th

Burgener Warm Up x 3

Three rounds

10 Deck Squats

5 Overhead Squats

5 Hang Power Snatches

5 Hang Snatches

Then...

Five Rounds

3 Power Snatch

3 Snatches

The Workout for Wednesday January 18th

Three Rounds

Run to the fence and back

20 Russian Twists

10 Shooter's Push Ups

10 Get Up Sit Ups

10 Seated Presses each side

The Workout for Tuesday January 17th

5-4-3-2-1 Clean@Hip
5-4-3-2-1 Clean@Below Knee
5-4-3-2-1 Clean@Floor
5-5-5-5-5 Burpees

Weight increases each set for the cleans

Then...

5 Clean High Pulls/5 Burpees x 5

Use 20% more than your final set of cleans

The Workout for Monday January 16th

Three Rounds

25 Kneeling Hammer Drives

15 Kneeling Kettlebell Thrusters

25 One Knee Hammer Strikes each side

10 One Knee Kettlebell Clean & Press each side

Then

Three Rounds

5 One Knee Snatch/Windmill/Side Plank each side

5 Kneeling Squat Jumps

10 One Knee High Pulls each side

The Workout for Friday January 13th

Four rounds

13 Modified Pull Ups

26 Wall Ball

26 Belly Busters

39 Slams

The Workout for Thursday January 12th

1 KB Squat-2 KB Press-3 KB Clean

2 KB Squat-3 KB Press-4 KB Clean

3 KB Squat-4 KB Press-5 KB Clean

4 KB Squat-5 KB Press-6 KB Clean

5 KB Squat-6 KB Press-7 KB Clean

6 KB Squat-7 KB Press-8 KB Clean

7 KB Squat-8 KB Press-9 KB Clean

8 KB Squat-9 KB Press-10 KB Clean

Repeat in reverse order, starting with:
10 KB Clean-9 KB Press-8 KB Squat
etc..

The Workout for Wednesday January 11th

Five Rounds

5 Power Snatches

100 Jump Rope

10 Jump Shrug (snatch grip)

20 Squat Thrust

The Workout for Tuesday January 10th

Three Rounds

Swing/Clean/Squat x 10 right and left

High Pull/Snatch/Clean x 10 right and left

Clean & Side Press x 10

Run the stairs

The Workout for Monday January 9th

11-9-7-5-3

Burpee

Burpee Deadlift

Burpee Deadlift High Pull

Burpee Snatch

The Workout for Friday January 6th

Three Rounds

10 Push Ups/20 Squats

10 In and Out Push Ups/20 In and Out Squat Jumps

10 Alternating Offset Push Ups/20 Alternating Split Squat Jumps

10 Super Planks/20 Reverse Lunge-Down-Up

10 Hindu Push Ups/20 Alternating Pistols

The Workout for Thursday January 5th

Warm Up

Then, with an empty bar:

Three Rounds

3 Overhead Squat

3 Overhead Deck Squat

3 Overhead Squat Jumps

3 Snatch Balance/Drop Snatch

3 Muscle Snatch/Mid-thigh Power Snatch

Then...

3 Hang Snatch x 5

3 Hang Snatch High Pulls x 5

3 Snatch Pulls x 5

The Workout for Wednesday January 4th

AMRAP 30 Minutes

15 Self Assisted Pull Ups

15 Step Ups each leg

15 Walking Inchworms w/Push Up

15 Squat Jumps from medicine ball

100 Jump Rope

The Workout for Tuesday January 3rd

2 Press

2 Push Press

2 Push Jerks

2 Thrusters

2 Thruster Jerks

2 Split Jerks
X 5

Then..
3 Front Squats

3 Drop Front Squats

3 Tall Cleans

3 Cleans @ Mid-Thigh

3 Cleans @ Knee

3 Cleans @ Below the knee

3 Cleans @ Floor
x 3

Then...
Various Clean&Press/Jerk combinations

Resolutions

Everyone makes resolutions at this time of the year. Quit smoking. Lose weight. Exercise. Eat better. Quite frankly, resolutions are one of the driving forces in my business. Droves of people will join gyms, buy exercise equipment, exercise DVDs, diet books and hire trainers to chase down that elusive resolution driven goal. Despite that, I am not in favor of the New Year's resolution. Don't get me wrong. Making the decision to change things for the better especially regarding your health and fitness is a fantastic thing. The problem is that 90% of people who make a New Year's resolution will break it, with fully one third not making it to February! The reasons are many. Nebulous goals, lack of planning, lack of true commitment top the list. In light of that, my suggestion is this: If you feel compelled to make a resolution, try resolving to be honest with yourself, cut the excuses and make the changes you need to make throughout the year. Become a person of action. Identify the issues as they arise and handle them. Don't wait for arbitrary calender dates or anything else to stop smoking, lose weight, exercise or eat better. If it's a Wednesday in the middle of March and you know you need to start exercising regularly, don't pull up the calender app and pick that optimal day to start working out; in the 5 minutes it takes you to do that you could have performed a Tabata interval workout. Do whatever you can do to be a person of action. Have a plan of attack. Less talk. More action. No excuses. Make the changes. Get it done.

The Workout for Monday January 2nd

Run four laps around the building
10 Front Squats
20 alternating Superstar Press each side

Run three laps around the building
10 Front Squats
20 alternating Superstar Press each side

Run two laps around the building
10 Front Squats
20 alternating Superstar Press each side

Run one lap around the building
10 Front Squats
20 alternating Superstar Press each side