Week #2 - Monday December 5 thru Friday December 9, 2011

Monday December 5, 2011
“Without effort, you cannot be prosperous. Though the land be good, you cannot have an abundant crop without cultivation.” – Plato
A - Warm Up
B - Tempo Intervals - Isometric
4 exercises X 6 "rounds" of 10 seconds of work and 5 seconds rest. 30 seconds between rounds. Repeat twice for each exercise.
1 - Close Stance Band Resisted Pushup Hold
2 - Feet Elevated Side Plank Hold
3 - SL Balance Hold w/ Leg & Arm Movement
4 - SL Balance Hold w/ Leg & Arm Movement
5 - SL Squat Hold Variation

Tuesday December 6, 2011
“The longer we dwell on our misfortunes, the greater is their power to harm us.” – Voltaire
A - Warm Up
B - The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 - Battle Ropes Complex (Jumping Jacks, Split Jacks, Seal Jacks)
2 - Bodyweight Complex (Sprint in Place, Skater Jumps, Squat Jumps)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Band OH Press, Band Squats, Band Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank reach & Rotate L&R)

Thursday December 8, 2011
“The truth is both confrontational and controversial.” - Edwin Louis Cole
A - Warm Up
B - The WARRIOR Circuit
5 Exercises X 4 Rounds. 40 seconds of work, 20 seconds rest.
1 - Burpees
2 - Band Squat Hold & Row
3 - Weighted Bent Knee Hip Extensions
4 - DB Split Squat & Press
5 - Air Jump Rope

Friday December 9, 2011
“In the middle of difficulty lies opportunity” — Albert Einstein
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 - DB Goblet Squats
2 - SL Push Ups
3 - KB SL Hip Hinge
4 - Split Squat Hold & Band Row
Metabolic Finisher - Speed Punches!

Last Session of 2011 - Monday November 28 - Friday December 2, 2011

Monday November 28, 2011
"Champions are everywhere, all you have to do is train them properly" – Arthur Lydiard
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Band Squat & Underhand Row
2 – Spiderman Pushup
3 – Jumping Rope Slam or MB Slam
4 – SL Hip Hinge
5 – Reaching Plank

Tuesday November 29, 2011
“If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get.” – Frank A. Clark
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Atomic Plank & Push Up
Low Band Anterior Reach & Row
Lunge Stance 1 Arm DB Row
Frog Crunch

Thursday December 1, 2011
“Winners concentrate on winning. Losers concentrate on getting by.” - Me
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Hands O/H Squat

B – Mountain Climber

C1 – 1/2 Squat Hold & Hammer Curl (L & R)
C2 – 8 Count Burpee

D1 – Band Resisted Lateral Step
D2 – Superman's

Friday December 2, 2011
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 – Body Saw X 10
2 – Spiderman Push Ups X 10 Count
3 – Siff Squats X 10
4 – Reverse Lunge MB Slam X 10