NEW 4 WEEK SESSION OF CLASSES - Monday September 24 - Friday September 28, 2012

Monday September 24, 2012
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warm Up
B – Bodybuilding Bootcamp Protocol
30 secs of work, 30 secs of rest X 4 rounds on each exercise. 1 minute rest between cycles.
1 – Gallows Rows
2 – DB Squat & Press
3 – Push Up & Reach
4 – KB Swing
C – Finisher

Tuesday September 25, 2012
"You never fail, you simply produce results. Learn from these." – Anonymous
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 & Slam
Push Up Plank w/ Band Resisted Active Leg Hops
DB Renegade Row & Press
C – Finisher

Wednesday September 26, 2012
"Today, the most common form of physical ABUSE is DISUSE." – Stephen Seiler
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Reverse Sliding Mountain Climbers
Band Resisted, ½ Kneeling Alternating Speed Row
Gallows Split Squat Jumps
KB Swing
Band Resisted Bear Crawl
C – Finisher

Thursday September 27, 2012
"Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it." – Franz Stampfl
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
C – Finisher

Friday September 28, 2012
“To be pure and objective, as well as to bring about further excellence, praise should be directed at the performance and not the person.” – Coach Steve
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 – Side Plank Band Press (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Superman’s
C – Finisher

Week #4 - Monday September 17 - Saturday September 22, 2012

Monday September 17, 2012
“Giving money and power to government is like giving whiskey and car keys to teenage boys.” – P.J. O'Rourke
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Gallows Rows
Push Up & Reach
DB Squat & Press
KB Swing
Band Resisted Forward & Backward Walks
C - Finisher

Tuesday September 18, 2012
“Talk is cheap...except when Congress does it.” – Anonymous
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, Crashing Waves, Drums)
2 - Bodyweight Complex (Jumping Squat, Squat, Squat Hold)
3 - Kettlebell Complex (1 Arm Swing L & R, 2 Arm Swing)
4 - Band Complex (Step & Press, O/H Press Squat, Hammer Curls)
5 - Push Up/Plank Complex (Mountain Climbers, Side Plank Reach & Rotate L&R)
C - Finisher

Wednesday September 19, 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 - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise                           Active Recovery Exercise
1 – KB Swing & Step                        Jump Rope
2 – Gallows O/H Squat                   Easy Sprint & Walk
3 – 3 Pt Plank - P/U Plank             Strongman Crunch – Hip Ext
4 – Bulg Squat – Squat Jumps      Progressing Row Hold
5 – Band Fwd Lunge & Press         MB Slam – Wood Chop

Thursday September 20, 2012
“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 - 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 Sumo Dead-lift
3 – Reverse Lunge & Slam Ball
4 – Low Gallows Row
5 – Body Saw
C – Finisher

Friday September 21, 2012
“Don't Take Anything Personally. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.” – Don Miguel Ruiz
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.

Saturday September 22, 2012
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
3 Minute Sequence Routine
DB or KB Leg Complex (Fwd Lunge, Squat, Reverse Lunge, Plia Lunge) x 3 – 5 Steps per leg
Body Saw x 10
Band Resisted Neck Pulls x 12
C – Finisher - Shoulder Burnout