CHRISTMAS is just round the corner, have you begun thinking about your 2015 NEW YEARS RESOLUTION or GOALS? If you have specific training goals, let me help you by programing for you. I will opening up a few spots for distance coaching beginning in January.

Tuesday:
1. TGU x 2/2 – x 3
2. Lunge x 10/10, push ups x 10, squat x 10 – x 3
3. Star Jumps x 10, swing x 20 – x 5

Wednesday:
1. Cross Crunch x 20 (hold single or dbl bells in rack position, cross right elbow toward left high knee and then  left elbow to right knee) – x 3
2. Pull ups x 5-10 (or flex arm hang), plank x 30 sec – x 2
3. Calf raises x 20, squat jump x 10, squat hold x 20 sec – x 3
4. Hand to hand swing x 30 sec work / 30 sec rest for 10 min

Thursday:
1. Floor Press x 5/5, push ups x 10 – x 3
2. Single Leg deadlifts x 8/8, row x 8/8 – x 3
3. Clean x 5/5, high pull x 5/5, snatch x 5/5 – x 4

Friday:
1. Military Press x 5/5, Front Squat x 5/5 – x 3
2. UP/down  planks x 10/10 – flutter kicks x 50 – x 2
3. High Pull x 1, Bottoms up clean x 1 right then left, then 2 r/l, then 3 r/l – rest and repeat x 4

Saturday and Sunday – recovery days 🙂

Monday:
Stations: 30 sec per station then rest and repeat x 4
* box step ups
* swings
* squats
* planks
* high pulls
* lunges