Final Week in this Session - Monday February 21 thru Friday February 25, 2011

Monday February 21, 2011
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Pike Combo
Jumping Split Squats
Seated Alternate Rows w/Bands
Plank Rows

Tuesday February 22, 2011
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Biceps Push-up
SLDL w/ Rotation
Burpees

Thursday February 24, 2011
"Never forget that only dead fish swim with the stream." – Malcolm Muggeridge
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SLDL (Stiff Leg) w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Squat & Row

Friday February 25, 2011
"Faith is much better than belief. Belief is when someone else does the thinking." – Buckminster Fuller
A – Warm-up
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 1 20 minute game.

Week #3 - Monday Febrary 14 - Friday February 18, 2011

Monday February 14, 2011
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Pushups
A2 – Squat & Tube Row Combo
B1 – Jumping Ball Slam
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Pikes
D1 - Renegade Row
D2 - Sliding Ham Curl

Tuesday February 15, 2011
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jump Rope or Jumping Jacks
Superset Station#2:
1 – Rotating Push-ups
2 – Mountain Jumpers
Superset Station#3:
1 – Asymmetrically Loaded Squat & Row Hold
2 – Fast Feet on Bench

Thursday February 17, 2011
“It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.” – Seneca
A - Dynamic Warmup & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & Underhand Row
KB Swing
Body Saw

Friday February 18, 2011
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
A – Warm-up
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 w/ Reach to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach