Final Week of this 4 Week Session - Monday May 30 - Thursday June 2, 2011

Monday May 30, 2011 – Memorial Day
“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.” – Billy Graham
A – Warm-up
B – 10, 20, 30 Ladders
1 – Wall Mounted Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – Elbows In-to-Out Rows
5 – Band Resisted Lateral Steps

Tuesday May 31, 2011
“Don't take anything personally. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.” – Don Miguel Ruiz
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Table Top
2 – Prone Cobra
3 – Triceps Pushup
4 – Jumping Squats
5 – Hands Across the Line
6 – SL Hip Hinge w/Rotation
7 – Burpees
8 – Mountain Jumpers

Wednesday June 1, 2011
“Any male can father a child, but it takes a man to become a father.” - Edwin Louis Cole
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Spiderman Pushups (4 sec pause at bottom)
Jumping Slam Ball
1 Arm Reach & Row
KB Swing

Thursday June 2, 2011
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” - Pete Reiser
A – Warm-up
B1 – 10-3 Core Stability Holds
B1 Exercises
1 – 2 Point Plank Bird Dog Hold
2 – Right Side Plank Hold with 1 Leg Elevated
3 – Left Side Plank Hold with 1 Leg Elevated
4 - Superman
5 - Reverse Plank Hold
B2 – 8 -12 Sprints Circuit
B2 – Exercises
1 – Burpees
2 – Jumping Lunges

Week #3 of this current session - Monday May 23 thru Friday May 27, 2011

Monday May 23, 2011
"Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom." – John Rohn
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. Rows
3. Jumping Slam Ball
4. Slide Ham Curl
5. Mountain Jumpers

Tuesday May 24, 2011
“When our perils are past, shall our gratitude sleep?” – George Canning
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Burpee
A2 – Squat & Tube Row Combo

B1 – Pikes
B2 – KB Swing

C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber

D1 – Band Resisted Forward Lunge Stance & Alt. Incline Press
D2 – Band Resisted Split Squat

Thursday May 26, 2011
“We cannot do everything at once; but we can do something at once.” – Calvin Coolidge
A - Dynamic Warm-up & 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
1 Arm KB Swing
Body Saw

Friday May 27, 2011
“It isn't our position but our disposition that makes us happy.” – Author Unknown
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 – Off-set Squat & 45 Degree Press w/KB
B2 – Elevated SL Hip Extension Hold

C1 – SL Hip Hinge w/ DB’s
C2 – Loaded Side Plank

Final 2 minutes = FINISHER!