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Saturday, December 13, 2008
Sunday, December 7, 2008
Week #2 of Session #23
We're now into week #2 of this abbreviated session of classes, with one more week to go. San Antonio Fat Loss was never so much fun...and effective! Come get some.
Week 2 - Day 1
"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – Partner MB tosses
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
Week 2 - Day 2
"The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope
Week 2 - Day 3
"Action may not always bring happiness; but there is no happiness without action." – Benjamin Disraeli
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps
Week 2 - Day 4
"The creation of a thousand forests is in one acorn." - Ralph Waldo Emerson
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Jumping Lunges
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Week 2 - Day 1
"The greatest pollution problem we face today is negativity. Eliminate the negative attitude and believe you can do anything. Replace 'if I can, I hope, maybe' with 'I can, I will, I must." - Mary Kay Ash
A – Dynamic Warm-up and Hip Mobility
B – Partner MB tosses
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
Week 2 - Day 2
"The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand
A – Calisthenics and Planking
B - Partner Sprint drills with Burpees
C – WOD
5 Rounds for Time of:
15 Low Rows
30 Bar Overhead Squats
50 Bullwhips
100 Jump Rope
Week 2 - Day 3
"Action may not always bring happiness; but there is no happiness without action." – Benjamin Disraeli
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps
Week 2 - Day 4
"The creation of a thousand forests is in one acorn." - Ralph Waldo Emerson
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Jumping Lunges
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
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