Week #2 of This Current Session - Monday June 13 thru Friday June 17, 2011

Monday June 13, 2011
"Man cannot discover new oceans unless he has the courage to lose sight of the shore." – Andre Gide
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 Resisted Hip Walks
D2 – Prone Cobra

Tuesday June 14, 2011
"In preparing for battle I have always found that plans are useless, but planning is indispensable." – Dwight D. Eisenhower
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 June 16, 2011
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday June 17, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Lunge Combo
Lateral Shuffle & Run-in-Place Combo
Corkscrew Push-up

New 4 Week Session of Classes - Monday June 6 - Friday June10, 2011

Monday June 6, 2011
“One truth I think I have found is that people overestimate what they can do in the short term but greatly underestimate what they can do in the long term.” – Jeremy Belter
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Walking MB Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Elevated Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Loaded Kneel & Rise

Tuesday June 7, 2011
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Jump Slam Ball
KB or DB 1 Squat & Press
Push-up Plank Alphabet Slides
One Leg Elevated Push Up

Thursday June 9, 2011
“Discretion shall preserve thee; understanding shall keep thee.” – Proverbs 2:11
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. Split Squat Slam Ball
4. Slide Ham Curl
5. Pikes

Friday June 10, 2011
“Write down the thoughts of the moment. Those that come unsought for are commonly the most valuable.” – Francis Bacon
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Siff 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 Ab Slide (1 sec forward, 3 sec back)