Week #2 - Monday November 7 - Friday November 11, 2011

Monday November 7, 2011
"Man cannot discover new oceans unless he has the courage to lose sight of the shore." – Andre Gide
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Row Combo

B1 – Reaching Planks
B2 – KB Swing

C – Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Superman’s

Tuesday November 8, 2011
“The price of greatness is responsibility.” – Winston Churchill
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Slide Ham Curl X 10
4 – Side-to-side MB Slam X 10

Thursday November 10, 2011
“Temper is what gets most of us into trouble, but pride is what keeps us there.” – Unknown
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Stance Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
T-Push Up Hold
Burpees

Friday November 11, 2011
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
One Leg Elevated Push Up
3 Directional Lunge
Jump Slam Ball/Burpee
KB or DB 1 Arm Squat & Press
Long Plank Hold