New Session of Classes - Monday October 31 - Friday November 4, 2011

Monday October 31, 2011
"What about football? Is it a sport or a concussion?" - Jim Murray, L.A. Times
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Spiderman Pushups (4 sec pause at bottom)
Band Tug-of-War
Burpees
KB Swing

Tuesday November 1, 2011
"If my mother put on a helmet and shoulder pads and a uniform that wasn't the same as the one I was wearing, I'd run over her if she was in my way. And I love my mother." – Bo Jackson
A – Warm-up
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 – DB Goblet Squat
2 – Ladder Skips & Hops
Superset Station#2:
1 – Human Sled Drags
2 – Band Resisted Lateral Crawl & Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – 8 Skater Hops & 4 Forward Lunges

Thursday November 3, 2011
“If you don't read the newspaper you are uninformed, if you do read the newspaper you are misinformed.” – Mark Twain
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

Friday November 4, 2011
“Giving money and power to government is like giving whiskey and car keys to teenage boys.” – P.J. O'Rourke, Civil Libertarian
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Jump Lunge Combo
1st 15, 30, 45, 60 – Strongman Crunch
2nd 60, 45, 30, 15 – Frog Crunch
Push-up w/4 second pause at bottom

Week #4 of this Session of Classes - Monday October 24 - Friday October 28, 2011

Monday October 24, 2011
“It takes a great deal of character strength to apologize quickly out of one's heart rather than out of pity.” – Stephen Covey
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 – Mountain Climber
D1 – Band Resisted Hip Walks
D2 – Prone Cobra

Tuesday October 25, 2011
“How you react when the joke’s on you can reveal your character.” – Robert Half
A - Dynamic Warm-up & 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 – Spiderman Pushups
A2 – 2 Points of Contact Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Elevated SL Hip Extension Hold

C1 – Squat Position Hold & Row
C2 – Side Plank Hold

Thursday October 27, 2011
“What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Oliver Wendell Holmes
A – Warm-up
B – 45/15 X 5 = 4
45 seconds of work, 15 seconds of rest X 5 exercises = 4 rounds
DB 1 Arm Squat & Press
1-Arm Band Reverse Lunge to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB SL Squat to Bench

Friday October 28, 2011
“The best that an individual can do is to concentrate on what he or she can do, in the course of a burning effort to do it better.” – Elizabeth Bowen
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 - 10 KB Swings, 5 Goblet Position Bulgarian Squats per leg & 5 Spiderman Push Ups per side
or
2 - 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides