Today is the start of the last week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday June 29
"Winning isn't everything, but it beats anything that comes in second." - Paul Bryant
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 implement (alternating)
Repeat 3 - 5 X’s for speed
Tuesday June 30
NO CLASS TODAY!
Thursday July 2
"Two kinds of ballplayers aren't worth a darn: One that never does what he's told, and one who does nothin' except what he's told." - Bum Philips
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint length of facility and back
5. 15 Pushups
Repeat for as many complete rounds as you can in 12-14 minutes*
Friday July 3
"Consider the rights of others before your own feelings, and the feelings of others before your own rights." - John Wooden
A – Dynamic Warm-up
B - Lunges from Hell
Use cones to mark 4 lanes of travel, full court. Count number of steps of first lunge station. Perform intermittent training exercises times “that many reps” at each subsequent station.
4 to 5 rounds or 16 minutes.
1. Walking lunge on tip-toe
2. Push-ups x that many reps
3. 2 long step, 4 short step lunges x that many reps
4. Med Ball Slams x that many reps
5. Reverse lunges x that many reps
6. Renegade rows x that many reps
7. Plia Lunges that many reps
8. Strongman Crunch x that many reps
C – What the…?
1. Standing Rows x 15
2. Bicycles x 50
3. Med Ball Wood chop x 15 per side
4. Dumbbell Push Press x 15
2 – 3 rounds
