Let's do it! 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 "holiday ready" body, come join us. New members receive 2 weeks FREE to try it out.
Monday September 21, 2009
"The true measure of an individual is how he treats a person who can do him absolutely no good." – Ann Landers
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Partner up. Stay with your partner the entire time exercise session lasts.
1. Partner Plank and Clap
2A. Partner Band Pull (Staggered Stance)
2B. Partner Band Squat & Row (Facing Stance)
3. Partner Med Ball Toss
4. Partner Slide Lunge & Adduction Press
5. Partner T-pushup & clap
Tuesday September 22, 2009
"Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid." - Jim Keller
A – Calisthenics and Planking
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. Sprints, Wall Ball, Slam Ball Combo with a Twist
Sprints 40 yards and back.
Perform one wall ball shot followed immediately by one slam ball shot.
When the required number of reps is completed, immediately progress to the lateral pushups.
Repeat for the required number of sets.
1. Sprint 40 yards and back.
2. Perform a total of 25 wall ball shots and 25 slam ball shots.
3. Perform 10 lateral push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. 60 yard sprint x 2
*4 rounds*
Thursday September 24, 2009
"The only people with whom you should try to get even are those who have helped you." – John E. Southard
A – Calisthenics and Planking
B – Partner Sprints with Mountain Climbers
C – Round and round
4 Rounds of:
25 Renegade Rows (total)
20 Dips
15 Single Leg DB or KB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yard Spider Crawl (Keep the Hips Down)
Friday September 25, 2009
"It takes courage to grow up and turn out to be who you really are." – e.e. cummings
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Suicide Shuttles with Burpees
C. “300” Training
25x Rows
50x KB Dead Lift/High Pull
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Rows
