February 2016 Calendar

	February  2016
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1 Frame	2 Agility 2	3 Stable Strength 1	4 50 yard gassers-15x	5 Are We There Yet?	6 1.5 Mile run
7 REST	8 Build	9 Up. Down.	10 Stable Strength 2	11 Rewards	12 Countdown	13 1 mile for time
14 REST	15 Foundation	16 Agility 1	17 Slab	18 1.25 mile run for time	19 Down to the Core	20  REST
21 Off day	22 3's a crowd	23 Body, Wait	24 1.25 mile run, beat last weeks time!	25 4 ROT	26 Pull up	27 50 yard sprints, 15x, jog 1 mile
28 REST	29 Times up

Frame

3x12 of each. Finisher last.

Frog Leg Bridges on SB

Inverted Rows

Pistol Squat

Contralateral DB One-legged Shoulder Press

Plank to Pushup (video here)

Cable Curls (both arms at same time)

Curl Ups 

Finisher: 75 deep body weight squats

*slow and controlled

Foundation

4 sets of 12

Goblet squat with hold

Negative Dips (video link)

 or 

Negative push-up (video link)

Flow row(video link) 

Bridge matrix

Zottman curls

Ab Roll outs

Finisher: 100 crunches

Build

Perform 4 sets of 15 reps

Active Leg Lowering

Assisted Deep Squats

(use TRX, cable or post)

Seated Shoulder press (neutral grip)

Bridge with leg extension

Step up with bicep curl

Kneeling Tricep Pressdowns

Bent over back Flys

January 2016 Calendar

Click on the workout title to access the workout for each day.

	January  2016
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1	2
3	4	5	6	7	8	9
10	11	12	13	14	15	16
17	18	19 Stable Strength 1	20 Build	21 Run 3 miles	22 Stable Strength 2	23 15-25 yard sprints, then stretch
24 REST	25 Time's Up	26 Agility 1	27 Foundation	28 Run 1 mile for time. Stretch	29 Tricycl3	30 4 quarter mile repeats for time
31 REST