Week #4 of this session of classes - Monday August 1 - Friday August 5, 2011

Monday August 1, 2011
“There is only one real sin, and that is to persuade oneself that second-best is anything but the second-best.” – Doris Lessing
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB Reverse Lunge & SLDL Combo

Tuesday August 2, 2011
“Whatever you can do or dream, you can do, begin it. Boldness has genius, power and magic in it. Begin it now.” – Johann Wolfgang von Goethe
A – Warmup
B – 60/30 Strength/Cardio Session
60 seconds of work, 30 seconds of rest, 2 exercises X’s 2 “rounds” then 60 second rest & transition
Superset Station#1:
1 – KB Bulgarian Squat from Deficit
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Renegade Push-up, Row & Press
2 – 10 Skater Hops & 2 Burpee/Star Jumps

Thursday August 4, 2011
“Nothing would be done at all if a man waited until he could do it so well that no one could find fault with it.” – John Henry Newman
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Lunge Stance Bent Over Underhand Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Friday August 5, 2011
“You'll never plow a field by turning it over in your mind.” – Irish Proverb
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 - 10 KB Swings, 5 Goblet Position Reverse Lunge & Step Ups per leg & 5 Spiderman Push Ups per side
or
2 - 10 Dumbbell Reverse Lunge & Curl then 10 Renegade Rows & 10 Rock & Roll Planks