New Session of Classes - Monday October 31 - Friday November 4, 2011

Monday October 31, 2011
"What about football? Is it a sport or a concussion?" - Jim Murray, L.A. Times
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Pushups (4 sec pause at bottom)
Band Tug-of-War
Burpees
KB Swing

Tuesday November 1, 2011
"If my mother put on a helmet and shoulder pads and a uniform that wasn't the same as the one I was wearing, I'd run over her if she was in my way. And I love my mother." – Bo Jackson
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 – DB Goblet Squat
2 – Ladder Skips & Hops
Superset Station#2:
1 – Human Sled Drags
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – 8 Skater Hops & 4 Forward Lunges

Thursday November 3, 2011
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Friday November 4, 2011
“Giving money and power to government is like giving whiskey and car keys to teenage boys.” – P.J. O'Rourke, Civil Libertarian
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Jump Lunge Combo
1st 15, 30, 45, 60 – Strongman Crunch
2nd 60, 45, 30, 15 – Frog Crunch
Push-up w/4 second pause at bottom