Today is the beginning of the 2nd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "holiday ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday October 5, 2009
"Success doesn't come to you…you go to it." - Marva Collins
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:
7 Adductive Resistance Slide Lunges (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
Tuesday October 6, 2009
"Life’s most persistent and urgent question is, 'What are you doing for others?'"- Martin Luther King
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Hands O/H Squats
Push Ups
Jumping Lunges (per side)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Partial Lunges S-L-O-W (25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 each leg)
Close Grip Push Ups
Squat Jumps
Wednesday October 7, 2009 - Charity Boot Camp
"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." - Albert Einstein
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo
B1 – Jumping Slam-ball
B2 – KB Swing
C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats
Thursday October 8, 2009
"The only normal people are the ones you don’t know very well." - Joe Ancis
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups
Friday October 9, 2009
"Love is not blind - it sees more, not less. But because it sees more, it is willing to see less."
- Rabbi Julius Gordon
A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats with Arms O/H
Pikes
V-sit DB Press
