Week #2 of this February session of classes

Monday February 8, 2010

“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:
1. Slam ball
2. Kettle bell Swings
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing

5. Hip/Thigh Extension

Tuesday February 9, 2010

“Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller

A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Push-ups

Thursday February 11, 2010

“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper

A - Warm-up & Calisthenics

B - 50-10-5 Circuit

In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:

1. Sitting V-Presses w/DB's

2. Bulgarian Squats

3. KB Swings

4. Jump Rope

5. Slide Mountain Climber

Friday February 12, 2010

"It ain't the size of the dog in the fight ... it's the number of dogs in the fight who are on your side." - Dink Weber

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

1. Rows
2. Hands Over-Head Squats w/Band
3. Pikes
4. DB Push Press

5. SLDL w/KB