Week #2 of this session - Sept 13 - Sept 17, 2010

Monday September 13, 2010
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Pushups
A2 – Squat & Tube Row Combo

B1 – Jumping Slamball
B2 – KB Swing

C1 – Slide Lunge (L & R)
C2 – Pikes

D1 - Renegade Row
D2 - Sliding Ham Curl

Tuesday September 14, 2010
"You are successful the moment you start moving toward a worthwhile goal." – Chuck Carlson
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jump Rope
Superset Station#2:
1 – Rotating Push-ups
2 – Mountain Jumpers
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday September 16, 2010
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
A - Warm Up
B - Continuous 20 Minute Routine
1 – Vertical Jumps X 10
2 – Spiderman Push Up X 10
3 – SLDL w/ rotation X 10
4 – Strongman Crunch X 10

Friday September 17, 2010
“Success doesn't come to you…you go to it.” – Marva Collins, educator
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10 x 4 Rounds Circuit
1. Jumping Slam ball
2. Kettle bell Squat & High Pull
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing
5. Elevated Weighted Hip Extensions