Monday November 9, 2009
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” - Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (L & R)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (Bulgarian or SL, L & R)
2 laps
* 4 complete rounds

Tuesday November 10, 2009
“If you want to see the sun shine, you have to weather the storm.” - Frank Lane
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Low Rows
5 Burpees

Thursday November 12, 2009
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Friday November 13, 2009
"There are two rules for success. (1) Never tell everything you know." - Roger Lincoln
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint 1 end, run the rest X 2
2.) 50 Kettlebell swings
3.) Sprint 1 end, run the rest X 2
4.) 50 Medicine ball slams
5.) Sprint 1 side, run the rest X 2
6.) 50 Two Point Rows (L & R)
7.) Sprint 1 side, run the rest X 2
8.) 50 Lunge stance 180 degree trunk rotations with tubing (L & R)

Week #3 of this session of classes!

Monday November 9, 2009

Week #2...Come get some!

Monday November 2, 2009
"Every great story on the planet happened when someone decided not to give up, but kept going no matter what." - Spryte Loriano
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps: 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Tuesday November 3, 2009
"The best way to predict the future is to create it." - Dr. Forrest C. Shaklee
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Bent Over "Pull-ups"
30 Prisoner Squats
50 Bullwhips
100 Jump Rope

Thursday November 5, 2009
"I have learned to be content in whatever circumstances I am in." - Philippians 4:11 (NASB)
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2

Friday November 6, 2009
"It is never too late to be what you might have been." - George Eliot
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Renegade Rows (l & r)
Kettle Swings
SLDL (l & r)

New Session of Classes Begins Today!

Monday October 26, 2009
“If you're going through hell, keep going.”- Winston Churchill
A – Dynamic warm-up and calisthenics
B – Back to Back to Back
This workout consists of three (3) exercises performed in descending numbers fashion.
Move through to the next exercise station as soon as each preceding exercise is completed until all rounds are done.
1. Renegade Rows – 21, 15, 9 reps
2. Push-ups – 21, 15, 9
3. Single leg squats – 21, 15, 9 (per leg)
C – Back to Back to Back, Again
Same protocol as above.
1. 1 Arm Dumbbell Push-press – 21, 15, 9 (per arm)
2. Kettlebell Swings – 21, 15, 9
3. Ankle Touches – 21, 15, 9 (per side)

Tuesday October 27, 2009
Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."
A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Jumping Pullups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumbbell Thrusters

Thursday October 29, 2009
"Contentment comes not so much from great wealth as from few wants." EPICTETUS
A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with Dumbbell
3 to 4 rounds

Friday October 30, 2009
“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” - Unknown
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds

Final week of this session

Monday October 19, 2009
“If you don't have time to do it right, when will you have time to do it over?”- John Wooden
A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Rows
Clubs = Pushup Variations
Spades = Reaching Planks
*Ace = 11
*Face cards = 10
JOKER = 10 reps of each exercise
Throw out the 2's, 3's and 4's

Tuesday October 20, 2009
"Only put off until tomorrow what you are willing to die having left undone." Picasso
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball Toss
- Renegade Row (total)
- Goblet squat with Kettle Bell
- Turkish Get ups w/ DB
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Thursday October 22, 2009
“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas Edison
A – Calisthenics
- Jumping Jacks
- Shuffle sprints
- Vertical hops
- Lateral hops
- Push-up Plank
- Plank
*20 seconds of each x 3 sets
1 minute of Burpees, As many as possible
B – Core Work!
**5 minutes per station
**10 reps per movement for as many rounds as you can in 5 minutes. Rest 1 minute, rotate to the next station
1. Tube Rows and Ankle touches (per side)
2. Kettle-bell high pull and Plank Flare Outs (l & r)
3. Lateral Barrier Jump and Dumbbell Push Press
4. Kettle bell Swings and Strongman Crunches (per side)
C – A Challenge in Reverse
1. Sprint in reverse the length of the court
2. Turkish Get-ups x 10 (total)
3. Reverse lunges x 10 per leg
Repeat for 3 – 5 rounds

Friday October 23, 2009
“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” - Jim Rohn
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Tube Rows - Slide Lunges...AMCRAP*
1. One arm Dumbbell thrusters x 30
2. Kneeling Tube Reach and Rows x 30
3. Slide Lunge x 30 total
*As many complete rounds as you can achieve in 25 minutes