Final week in this session of classes - Monday May 2 - Friday May 6, 2011

Monday May 2, 2011
"Until you commit your goals to paper, you have intentions that are seeds without soil." – Anonymous
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. Goblet Squat with Pulse
3. Jumping Slam Ball
4. Slide Ham Curl
5. Pikes

Tuesday May 3, 2011
"The nose of the bulldog is slanted backwards so he can continue to breathe without letting go." – Winston Churchill
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Burpee
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber

D1 – Band Resisted Forward Lunge Stance & Incline Press
D2 – Band Resisted Split Squat

Thursday May 5, 2011
“I felt I would live a long, lonely, useless life and die alone and unmissed (did I mention that I never bothered filling out any grad-school applications?) It’s self-indulgent, I know, but this is what happens to the overachieving but essentially useless children of parents who raised their children to do well on tests but failed to equip them with the poison-tipped spurs of true ambition.” – Jon Fasman, The Geographer’s Library, p.5
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SLDL w/ DB or KB
Band Resisted Hip Walk
Plank & Glide w/DB
Atomic Plank & Push-up
Turkish Get-up

Friday May 6, 2011
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
A –Warm-up
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range. Roll the dice again and follow instructions to progress to next station.