Insanity

Enter Start Date:

Week 1
Insanity

Week 2
Insanity

Week 3
Insanity

Week 4
Insanity

Week 5
Recovery

Week 6
Insanity

Week 7
Insanity

Week 8
Insanity

Week 9
Insanity

22-Dec
Fit Test

29-Dec
Cardio Power & Resistance

5-Jan
Fit Test

12-Jan
Pure Cardio
Cardio Abs

19-Jan
Core Cardio & Balance

26-Jan
Fit Test
Max Interval Circuit

2-Feb
Max Cardio Conditioning

9-Feb
Fit Test
Max Interval Circuit

16-Feb
Max Interval Plyo

22-Dec

23-Dec
Plyometric Cardio Circuit

30-Dec
Pure Cardio

6-Jan
Plyometric Cardio Circuit

13-Jan
Cardio Power & Resistance

20-Jan
Core Cardio & Balance

27-Jan
Max Interval Plyo

3-Feb
Max Interval Circuit

10-Feb
Max Interval Plyo

17-Feb
Max Cardio Conditioning
Insane Abs

Insanity - Dig Deeper!

24-Dec
Cardio Power & Resistance

31-Dec
Plyometric Cardio Circuit

7-Jan
Pure Cardio
Cardio Abs

14-Jan
Plyometric Cardio Circuit

21-Jan
Core Cardio & Balance

28-Jan
Max Cardio Conditioning

4-Feb
Max Interval Plyo

11-Feb
Max Cardio Conditioning
Insane Abs

18-Feb
Max Interval Circuit

25-Dec
Cardio Recovery

1-Jan
Cardio Recovery

8-Jan
Cardio Recovery

15-Jan
Cardio Recovery

22-Jan
Core Cardio & Balance

29-Jan
Max Recovery

5-Feb
Max Recovery

12-Feb
Max Recovery

19-Feb
Max Interval Sports Training

26-Dec
Pure Cardio

2-Jan
Cardio Power & Resistance

9-Jan
Cardio Power & Resistance

16-Jan
Pure Cardio
Cardio Abs

23-Jan
Core Cardio & Balance

30-Jan
Max Interval Circuit

6-Feb
Max Cardio Conditioning
Insane Abs

13-Feb
Max Interval Circuit

20-Feb
Max Interval Plyo

End Date:

27-Dec
Plyometric Cardio Circuit

3-Jan
Pure Cardio
Cardio Abs

10-Jan
Plyometric Cardio Circuit

17-Jan
Plyometric Cardio Circuit

24-Jan
Core Cardio & Balance

31-Jan
Max Interval Plyo

7-Feb
Max Interval Sports Training

14-Feb
Max Interval Sports Training

21-Feb
Max Cardio Conditioning
Insane Abs

22-Feb

28-Dec
Of

4-Jan
Of

11-Jan
Of

18-Jan
Of

25-Jan
Of

1-Feb
Of

8-Feb
Of

15-Feb
Of

22-Feb
Fit Test

Return to Calendar

Fit Test

Date

22-Dec

5-Jan

26-Jan

Move

Fit Test 1

Fit Test 2

Fit Test 3

Switch Kicks

72

80

88

Power Jacks

63

60

58

Power Knees

83

80

82

Power Jumps

40

46

40

Globe Jumps

10

Suicide Jumps

16

10

15

Push-Up Jacks

20

20

20

Low Plank Oblique

50

50

40

Measurements
Weight
BMI
Body Fat %
Neck
Chest
Waist
Hips
Right Thigh
Left Thigh
Right Calf
Left Calf
Right Bicep
Left Bicep
Right Forearm
Left Forearm
Return to Calendar

9-Feb

22-Feb

Fit Test 4

Fit Test 5

96

94

62

60

82

76

40

50
10

10

15

27

15

50

50

Insanity
9-Feb

Enter Start Date:

Week 1
Insanity
Week 2
Insanity
Week 3
Insanity

9-Feb

10-Feb

Athletic Performance Assessment

Strength

Speed & Agility

16-Feb
Back to Core

17-Feb
Vertical Plyo

23-Feb

24-Feb

Athletic Performance Assessment

Vertical Plyo

Speed & Agility

Week 4
Insanity
Week 5
Insanity

2-Mar
Rest Day
9-Mar
Speed & Agility

3-Mar
Speed & Agility
10-Mar
Athletic Performance Assessment

Insanity - Dig Deeper!

11-Feb
Back to Core
18-Feb
Relief
25-Feb
Strength

12-Feb
Vertical Plyo
19-Feb

Game Day
26-Feb
Relief

13-Feb
Rest Day
20-Feb
Back to Core
27-Feb
Game Day
Overtime

4-Mar
Strength
11-Mar

5-Mar
Game Day
Overtime
12-Mar

6-Mar
Vertical Plyo
13-Mar

End Date:

14-Feb
Speed & Agility
21-Feb
Strength
28-Feb
Vertical Plyo
7-Mar
Back to Core
14-Mar

12-Apr

15-Feb
Strength
22-Feb
Relief
1-Mar
Back to Core
8-Mar
Relief
15-Mar

Start Date

2/9/2015

Track Your Progress

Measurement
Chest

2/9/2015

2/23/2015

38

Right Arm
Left Arm
Waist

34

Hips

36

Right Thigh
Left Thigh
Weight (lbs)
Height (inches)

175
70

70

2/9/2015

2/23/2015

Fit Test
Exercise
Agility Heisman
In & Out Ab Progression
Pull-Ups / Push-Ups
Mountain Climber Switch Kicks
Agility Shoulder Taps
X Jumps
Moving Push-Ups
Agility Lateral Shuffle
Agility Bear Claw

Progress & Fit Test

3/9/2015

70

3/9/2015

Fit Test

Insanity
Enter Start Date:

Week 1
Insanity
Week 2
Insanity
Week 3
Insanity
Week 4
Insanity

2-Feb

2-Feb
Agility Tutorial
X Trainer
9-Feb

Upper Elite

Xtrainer

Upper Elite

16-Feb
Xtrainer
23-Feb
Xtrainer

3-Feb

10-Feb

17-Feb
Upper Elite
24-Feb
Upper Elite

Insanity - Dig Deeper!

4-Feb
Power Legs
11-Feb
Power Legs

5-Feb
Back & 6-Pack
12-Feb
Back & 6-Pack

18-Feb
Power Legs

Back & 6-Pack

Ab Shredder

Pure Contact

25-Feb
Power Legs

26-Feb
Back & 6-Pack

Ab Shredder

Pure Contact

19-Feb

6-Feb
Of-Day Stretch
13-Feb
Of-Day Stretch
20-Feb
Of-Day Stretch
27-Feb
Of-Day Stretch

End Date:

5-Apr

7-Feb
Championship
OT
14-Feb
Championship

Rest or
Of-Day Stretch
15-Feb
Rest or

OT

Of-Day Stretch

21-Feb
Championship
OT
28-Feb
Championship
OT

8-Feb

22-Feb
Rest or
Of-Day Stretch
1-Mar
Rest or
Of-Day Stretch

Return to Calendar

Fit Test OT

Date

7-Feb

14-Feb

21-Feb

Move

Week 1

Week 2

Week 3

Number of Sudden
Death Rotations

28-Feb

Week 4

Asylum Vol. 1
22-Dec

Enter Start Date:

Week 1
Asylum

Week 2
Asylum

Week 3

22-Dec
Athletic Performance Assessment

Relief
29-Dec
UPPER ELITE
5-Jan

Asylum

UPPER ELITE

Week 4

12-Jan
UPPER ELITE

Asylum

23-Dec
X Trainer
30-Dec
POWER LEGS
6-Jan
POWER LEGS
13-Jan
POWER LEGS

Week 5

AB SHREDDER
19-Jan

Asylum

GAME DAY

Week 6

26-Jan
UPPER ELITE

RELIEF
27-Jan
POWER LEGS

AB SHREDDER

PURE CONTACT

Week 7

2-Feb
GAME DAY

3-Feb
AB SHREDDER

Asylum

OVERTIME

RELIEF

Asylum

Week 8

RELIEF
9-Feb

20-Jan
AB SHREDDER

10-Feb

Athletic Performance Assessment

X TRAINER
Asylum

RELIEF

RELIEF

Asylum Vol. 1 & 2 hybrid Calender

24-Dec
Strength
31-Dec
BACK & 6-PACK
7-Jan
BACK & 6-PACK
14-Jan
BACK & 6-PACK
21-Jan
STRENGTH
28-Jan
BACK & 6-PACK

25-Dec
Speed & Agility
1-Jan
VERTICO PLYO
8-Jan
VERTICO PLYO
15-Jan
VERTICO PLYO
22-Jan
BACK TO CORE
RELIEF
29-Jan
VERTICO PLYO
OVERTIME

4-Feb
XTRAINER

5-Feb
Speed & Agility

RELIEF

PURE CONTACT

11-Feb

RELIEF
12-Feb

STRENGTH

SPEED & AGILITY

AB SHREDDER

PURE CONTACT

RELIEF

RELIEF

26-Dec
OFF-Day Stretch
2-Jan
OFF-Day Stretch
9-Jan
OFF-Day Stretch
16-Jan
OFF-Day Stretch
23-Jan
OFF-Day Stretch
30-Jan
OFF-Day Stretch
6-Feb
OFF-Day Stretch
13-Feb
OFF-Day Stretch

er
End Date:

27-Dec
Championship
OT
3-Jan
SPEED & AGILITY
AB SHREDDER
10-Jan
SPEED & AGILITY
BACK TO CORE
17-Jan
SPEED & AGILITY
BACK TO CORE
24-Jan
Championship
OT

31-Jan
SPEED & AGILITY
BACK TO CORE
7-Feb
Championship
OT

14-Feb

22-Feb

28-Dec
REST, RELIEF or
OFF-DAY Stretch
4-Jan
REST, RELIEF or
OFF-DAY Stretch
11-Jan
REST, RELIEF or
OFF-DAY Stretch
18-Jan
REST, RELIEF or
OFF-DAY Stretch
25-Jan
REST, RELIEF or
OFF-DAY Stretch
1-Feb
REST, RELIEF or
OFF-DAY Stretch
8-Feb
REST, RELIEF or
OFF-DAY Stretch
15-Feb

CHAMPIONSHIP
OT

DONE!!!

Start Date

12/22/2014

Track Your Progress

Measurement

12/22/2014

Chest

2/9/2015

38

Right Arm
Left Arm
Waist

34

Hips

36

Right Thigh
Left Thigh
Weight (lbs)

175

Height (inches)

70

70

12/22/2014

2/9/2015

Fit Test
Exercise
Agility Heisman
In & Out Ab Progression
Pull-Ups / Push-Ups
Mountain Climber Switch Kicks
Agility Shoulder Taps
X Jumps
Moving Push-Ups
Agility Lateral Shuffle
Agility Bear Claw

Progress & Fit Test

Return to Calendar

Fit Test OT

Date

27-Dec

24-Jan

7-Feb

14-Feb

Move

Week 1

Week 5

Week 7

Week 8

Number of Sudden
Death Rotations