Week #3 of this current session - Monday September 20 - Friday September 24, 2010

Monday September 20, 2010
“I generally avoid temptation unless I can't resist it.” – Mae West
A – Warm-up
B - 30/30 training
DB Reverse Lunge from Deficit
Band Resisted Pushups
Band Forward Lunge & OH Press
Strong Man Crunch
Slide Ham Curls

Tuesday September 21, 2010
“God is subtle but he is not malicious.” – Albert Einstein
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – KB Swings
A2 – Arm Extended Planks

B1 – Step Ups w/MB
B2 – Feet Elevated ½ Push Up Hold

C1 – DB Clean & Press
C2 – Side Plank w/ABDuction

Final 2 Minutes – Finisher!

Thursday September 23, 2010
“A big mountain of sugar is too much for one man. I can see now why God portions it out in those little packets.” – Homer Simpson
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 5 rounds.
Side-to-Side MB Slams
Renegade Row & Press
Walking KB Swings
Anterior Reach & Row w/Bands

Friday September 24, 2010
“It is well enough that people of the nation do not understand our banking and monetary system, for if they did, I believe there would be a revolution before tomorrow morning.” – Henry Ford
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Atomic Plank & Push-up
Goblet Squat & Press
Slide Ham Curl
Body Saw
Sitting “V” Press
Burpees