Monday May 7 - Saturday May 12, 2012

Monday 7, 2012

"Nothing is worth more than this day."

A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 10 minutes are up. Rest 2 minutes between rounds.
Round 1
Push-ups
DB Goblet Squats
Burpees
Front to Back Lunges (10 on both sides)
Gallows Row
Round 2
Slide Lunges (10 per side)
Pikes
Mountain Jumpers
Close Grip Push Ups
KB Swings

Tuesday May 8, 2012

"Patience is the ability to idle your motor when you feel like stripping your gears."

A – Calisthenics and Planking
B – “I Go – You Go” Partner Rows
Partner up. Perform 30 “I Go – You Go” Band Squat & Row.
C – WOD
4 – 5 Rounds for Time of:
7 Side Plank Band Rows (per side)
14 DB Squat & Press
21 Gallows Push Ups
100 Jump Rope

Wednesday May 9, 2012

"People are lonely because they build walls instead of bridges."

A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Reverse Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (30s each side)
Phase Two:
Single Hip Hinge (60s each leg)
½ Squat Alternate Band Rows (60s)
Strongman Crunch (60s)
T-Push Ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead Lift (60s each)
Dips (60s)
Table Top (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s, 15s, 10s each - 3 circuits)

Thursday May 10, 2012

"It isn't our position but our disposition that makes us happy."

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.

Friday May 11, 2012
"I believe that there's an athlete in all of us."
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- MB Jump & Slam
- Gallows Rows
- Goblet squat with Kettle Bell
- SL DB Hip Hinge
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Saturday May 12, 2012
“Isn’t it a strange fact of life that golfers are happiest when they are below par.” – Me
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30

Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30

New 4 Week Session Monday April 30 - Saturday May 5, 2012

Monday April 30, 2012
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
DB Renegade Row & Press

Tuesday May 1, 2012
“Making life “easy” for children usually makes life “hard” for them in adulthood" - Napoleon Hill
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
½ Squat Band Speed Presses
Gallows O/H Squats
Dip Bars Front-2-Backs & Press
Lunge Position Band Resisted Lawn Mowers

Wednesday May 2, 2012
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curl Mountain Climbers
Band Resisted, ½ Kneeling Speed Row
Gallows Split Squat Jumps
Rear Leg Elevated Power Hops
Band Resisted Broad Jump Burpees

Thursday May 3, 2012
“When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees

Friday May 4, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Push Up Position Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Supermans

Saturday May 5, 2012
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up