New Session of Class - Monday November 1 to Friday November 5, 2010

Monday November 1, 2010
"A desire presupposes the possibility of action to achieve it; action presupposes a goal which is worth achieving." – Ayn Rand
A - Dynamic Warmup & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
Renegade Push-up & Row
Band Squat & Alternate Press
Band Resisted Reaching Planks
SLDL with MB Anterior Reach

Tuesday November 2, 2010
“Pay no attention to what the critics say. A statue has never been erected in honor of a critic.” – Jean Sibelius
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1- Walking Lunges, Bar Overhead
2- Skater Jumps
Superset Station#2:
1- 4 Count Bear Crawl & Push-up Combo
2- Resisted Band Sprints
Superset Station#3:
1- DB Squat & Press
2- Jump Rope

Thursday November 4, 2010
“Home is the most popular, and will be the most enduring of all earthly establishments” – Channing Pollock
A – Warmup
B - 50/10 Training
Sliding Ham Curl
Single Arm Bent Over Rows - Elbows In to Out
SL Squat to Bench
Side Plank Twist & Reach
Spiderman Push-ups

Friday November 5, 2010
"Commitment is the only true form of passion." - Roy H. Williams
A - Dynamic Warmup & 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 – Burpees
A2 – 1 Arm Extended Planks

B1 – Squat & 45 Degree Press w/MB
B2 – SL Hip Extension w/MB Pullover

C1 – DB Clean & Press
C2 – Loaded Side Plank

Final 2 Minutes – FINISHER!