NEW SESSION OF CLASSES May 3, 2010

Monday May 3, 2010 (Can you believe it's already here?)

"The great thing in this world is not so much where we stand, as in what direction we are moving." - Oliver Wendell Holmes

A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. KB Squat & High Pull
3. Wall Ball
4. Slide Ham Curl
5. Body Saw

Tuesday May 4, 2010

"The world turns aside to let any man pass who know whither he is going." - David Starr Jordan

A - Dynamic Warmup & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!

Reverse Lunge & Alt Press

Contra-lateral Push-up :)

Rope Pull-through

Goblet Squat

4 Part Plank Reach

Thursday May 6, 2010

"No man is a failure who is enjoying life." - William Feather

A - Warm-up

B - 50 - 10 training

50 seconds of work, 10 seconds of rest X 4 rounds

Walking KB Swing
Dive Bomb Pushups
Jumping Split Squats
1 Arm, Bent Over Rows

Side Plank Press

Friday May 7, 2010

"He is lifeless who is faultless." - Author unknown

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
Mixed time circuit (50/10, 40/20, 50/10, 40/20) with:
Lateral X-Band Hip Walk
Bullwhip
Slide Ham Curls
Slide Mountain Climber on a Ball
Loaded Side Plank Hip Raise

Final week of this session April 26 - April 30

Monday April 26, 2010

“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” - Henry Rollins

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.

Band Overhead Squats
Slide Ham Curls
Side-to-Side Push-up
Low Rows
Rotating Atomic Planks

Tuesday April 27, 2010

"My goals are to hit .300, score 100 runs, and stay injury-prone." - Mickey Rivers

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day

Stacking your training...

Reaching Planks X 30 seconds, rest 30 seconds

Reaching Planks X 30, Plank Push-up X 30, rest 30

RP's X 30, PP's X 30, Pikes X 30, rest 30

RP's X 30, PP's X 30, Pikes X 30, Y-Squats X 30, rest 30

RP's X 30, PP's X 30, Pikes X 30, Y-Squats X 30, Squat & Hold X 30, rest 2 minutes

2 rounds depending upon ability

Thursday April 29, 2010

“Life is 10% what happens to you and 90% how you respond to it.” - Lou Holtz

A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo SL Hip Ext (3 sec up, fast down)
4) Tempo Row (fast back, 3 seconds row)
5) Tempo Body Slide (3 sec forward, 1 sec back)

Friday April 30, 2010

“No man is ever whipped, until he quits — in his own mind.” - Napoleon Hill

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit

1. X-Band Hip Walks Variation

2. Walking Push-up & Drag

3. Double Lunge Variation: Lateral + Plia Lunge

4. Squat & Row

5. Ab Slides