Week #2 of This Session - Monday February 7 - Friday February 11, 2011

Monday February 7, 2011
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
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. KB Squat & High Pull
3. Wall Ball
4. Slide Ham Curl
5. Strongman Crunch

Tuesday February 8, 2011
"Do today what others will not, so that you may do tomorrow what others cannot." – Unknown
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10

Thursday February 10, 2011
"Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)" – Renatus, a Roman General around 390 B.C.
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
1. SLDL w/DB
2. Walking Push-up & Drag
3. Double Lunge Variation: Lateral + Plia Lunge
4. Squat & Row
5. Ab Slides

Friday February 11, 2011
"Tho' much is taken, much abides, and tho'
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are,
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield."
- from the last lines of Ulysses by Alfred, Lord Tennyson
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Burpees
A2 – Bird Dog Planks

B1 – Squat & 45 Degree Press w/MB
B2 – SL Hip Extension w/45 Degree MB Hold

C1 – DB Clean & Press
C2 – Loaded Side Plank

New Session of Classes! Monday January 31 - Friday February 4, 2011

Monday January 31, 2011
“If there's one thing I've learned, it's that life is one crushing defeat after another until you just wish Flanders was dead.” – Homer Simpson
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday February 1, 2011
"Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom." – Ecclesiastes chapter 9, verse 10
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Slide Mountain Climber
D1 - Band Bent Over Row
D2 - Resisted SL Hip Extension

Thursday February 3, 2011
“Most people confuse facts for truth ... They ain't even kissin' cousins.” – Dink Weber
A - Dynamic Warm-up and Hip Mobility
B - 15/15 Intervals Training
Multi-Directional Band Resisted Step-Over

A1) Push-ups
A2) Lateral Hops with Band O/H

B1) Pikes
B2) Slide Ham Curls

DB Squat & Press

Friday February 4, 2011
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” - Henry Rollins
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10