Week #1 of the New Session of Classes - Monday August 27 thru Saturday September 1, 2012

Monday August 27, 2012
“Apathy is the glove into which evil slips its hand.” – Bodie Thoene
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – ½ Push Up Position Mountain Jumpers

C – 4 Minute Finisher

Tuesday August 28, 2012
“There are two ways to face the future. One way is with apprehension; the other is with anticipation.” – Jim Rohn
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
Knee Friendly Lunge w/MB
Dips
Reverse Lunge & 1 Arm Band Row
DB Squat & Press
KB Swing 
C – 4 Minute Finisher

Wednesday August 29, 2012
"I felt alone out there, like I was on a desert island.  I felt like Gilligan." – Mickey Rivers' response to playing left field for the first time
A - Warm Up
B - Cardio Blast Wednesday
40 – 20 Protocol X 4 Rounds
Push Up Plank w/ Active Leg AB/ADduction Slides
½ Squat Band Speed Decline Presses
Gallows Squat Jumps
Dip Bars Front-2-Backs
Band Resisted Bear Crawl

Thursday August 30, 2012
“Gratitude is an art of painting an adversity into a lovely picture.” – Kak Sri
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Band Row
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge
C2 – Mountain Climber
D1 – Band Resisted Clam Shell
D2 – Prone Cobra 
C – 4 Minute Finisher

Friday August 31, 2012
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
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 – KB Loaded Bulgarian Squat
2 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Band Dead Lift w/ 4 sec hold
2 – Wall Sprints
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – MB Toss & Chase 
C – 2 Minute Finisher

Saturday September 1, 2012
“What a miserable thing life is:  you're living in clover, only the clover isn't good enough.” – Bertolt Brecht, Jungle of Cities, 1924
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30

Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand

Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press
:30 per hand, Squat & High Pull :30 
C – 2 Minute Finisher