New Session of Classes - Monday November 29 thru Friday December 3, 2010

Monday November 29, 2010
"I usually take a two hour nap from one to four." - Yogi Bera
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 November 30, 2010
"Don't say something during the day that you have to take back at night." - David Sellers, my father-in-law
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

Thursday December 2, 2010
"A lawyer will do anything to win a case, sometimes he will even tell the truth." - Patrick Murray
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
Prisoner Squat
Slide Lunge
Body Saw
Prone Cobra
Burpees

Friday December 3, 2010
"Egotist: A person of low taste, more interested in himself than in me." - Ambrose Bierce
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Push-ups
A2 – Squat & Tube Row Combo

B1 – Jumping Slam Ball
B2 – KB Swing

C1 – Slide Lunge (L & R)
C2 – Pikes

D1 - Band Bent Over Row
D2 - Resisted SL Hip Extension