Week #3 of this session - Monday November 15, thru Friday November 19, 2010

Monday November 15, 2010
"The secret of success is constancy to purpose." – Benjamin Disraeli
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 Row (fast back, 3 seconds row)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday November 16, 2010
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – KB Asymmetrical Suitcase Split Squat
2 – Skater Jumps
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Renegade Row & Reach
2 – Ladder Skips, Hops & Runs

Thursday November 18, 2010
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
Lateral Sprint Step on BOSU

A) Pushups
B) Kneeling Band Row

A) Pikes
B) Slide Ham Curls

DB Squat & Press

Friday November 19, 2010
"The willingness to make a big mistake is often the birth of big success." – Roy H. Williams
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10

Week #2 of this session - Monday November 8 - Friday November 12, 2010

Monday November 8, 2010
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
A) KB Swing
B) KB Squat & High Pull
A) Push- Band Step and Chest Press
B)Pull- Band Reverse Lunge + Row
Slide Lunges
MB Diagonal Chops- Low to High

Tuesday November 9, 2010
“The longer you stay in one place, the greater your chance of disillusionment.” – Art Spander
A - Warm Up
B - Continuous 20 Minute Routine
1 - Skater Hops X 10
2 - Spiderman Push Up X 10
3 - SLDL w/ rotation X 10
4 - Side Plank Reach & Rotate X 10

Thursday November 11, 2010
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Dynamic Warm-up & Hip Mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Band Overhead Squats
Slide Lunge
Side-to-Side Push-up
Split Squat Band Row
Rotating Atomic Planks

Friday November 12, 2010
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A – Dynamic Warm-up & Hip Mobility
B – Thunder & Lightning Strength & Power Work
A1 ) Goblet Squat (3 sec down, 1 sec pause, explode up)
A2) Sumo Dead-lift (fast descent, fast ascent)

B1) DB 2 Arm Press (3 s descent, 1 s pause, X up)
B2) Free Band Chest Press (fast & controlled)

C1) Low Squat Band Row (3 s release, fast pull, 1 s pause)
C2) MB Slam (fast tempo)