Week #2 of this current session - Monday May 16 - Thursday May 19, 2011

Monday May 16, 2011
“When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
A – Warmup
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 to Row
Side Plank Hip Raise
Corkscrew Push Up
DB Reverse Lunge & SLDL

Tuesday May 17, 2011
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” – Norman Vincent Peale
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Wednesday May 18, 2011
“The price of greatness is responsibility.” – Winston Churchill
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Hindu Push Up X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Thursday May 19, 2011
"I believe in Christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." – C.S. Lewis
A – Warmup
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 Bulgarian Squat from Deficit
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – 8 Skater Hops & 4 Forward Lunges

Monday May 9, 2011
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’" – William A. Ward
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Lunge Stance Bent Over Underhand Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday May 10, 2011
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
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

Thursday May 12, 2011
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Iso-Explosive Airborne Pushups (4 sec pause)
Rows
1-Leg Overhead “V” Push-up Hold
Burpees

Friday May 13, 2011
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Lunge Combo
Lateral Box Hop or Shuttle
Spiderman Push-up