Week #2 - Monday September 12 - Friday September 16, 2011

Monday September 12, 2011
"Above all, train hard, eat light, and avoid TV and people with negative attitudes." - Scott Tinley
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo

B1 – Jumping Slam Ball
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Train Track Walk
D2 – Superman’s

Tuesday September 13, 2011
"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." - Tim Noakes
A – Warm-up
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 Squat & 45 Degree Press
2 – Fast Feet & Lateral Hand Walk in Ladder
Superset Station#2:
1 – 1 & ½ Row
2 – 1 Burpee & 5 Jumping Jack Combo
Superset Station#3:
1 – MB Toss & Sprint
2 – 7 Skater Hops & 4 Forward Lunges (2 L & R)

Thursday September 15, 2011
"Beware of the chair!" – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Broad Jump / Burpee Combo

Friday September 16, 2011
"When you're afraid of failure you're more likely to do it." - Gordy Ainsleigh
A – Warm-up
B – 10, 20, 30 Ladders
1 – Band Resisted Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps