Let's get to it!
Monday August 31, 2009
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints and Mountain Climbers
C – What’s in a name?
Use the letters of your name to “build” your training routine.
AEIOUY = 10 Atomic Mountain Climbers
BGLR = 10 Renegade Rows per side
CKQV = 10 Spiderman Pushups
DJSW = 10 Slide Ham Curls
FNVZ = 10 Side Plank Presses per side
HMPT = 10 Bulgarian Split Squats per side
Tuesday September 1, 2009
"We are disturbed not by what happens to us, but by our thoughts about what happens to us." – Epictetus
A – Calisthenics and Planks
B – WOD 20 minutes of training
1) Run 2 laps
2) 10 SLDL per side
Thursday September 3, 2009
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills w/Carpet Slides x 10 yards
C – WOD
AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows
Friday September 4, 2009
"I have learned to be content in whatever circumstances I am in." - The Bible, Phillipians 4:11 (NASB)
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint length of court & back X2
2.) 50 KB swings
3.) 100 Jump Rope
4.) 50 Medicine ball slams
5.) Sprint length of court & back X2
6.) 50 Two Point Rows (per side)
7.) 100 Jump rope
8.) 50 Lunge stance trunk rotations with tubing (per side)
D) Bonus
1.) Atomic Plank X 30 yards = reward!
Saturday, August 29, 2009
Sunday, August 23, 2009
Final week of this session of classes
Today marks the start of the final week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about slimming down, dropping the fat and getting that "last hoorah of the summer" body, come join us. New members receive 2 weeks FREE to try it out.
Monday August 24, 2009
"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope SL Squat
Offset Load Plank
Tuesday August 25, 2009
"It is not what we take up, but what we give up, that makes us rich." — Henry Ward Beecher
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day
3 - 4 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
Thursday August 26, 2009
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
21 3-way KB Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/implement
1 Suicide Sprint
Friday August 27, 2009
"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
150 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
Monday August 24, 2009
"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope SL Squat
Offset Load Plank
Tuesday August 25, 2009
"It is not what we take up, but what we give up, that makes us rich." — Henry Ward Beecher
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day
3 - 4 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
Thursday August 26, 2009
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
21 3-way KB Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/implement
1 Suicide Sprint
Friday August 27, 2009
"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
150 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
Sunday, August 16, 2009
Week #3 of the session of classes
Today is the beginning of the 3rd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "beach ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate
Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations
Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops
Monday August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate
Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations
Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops
Sunday, August 9, 2009
Week #2
Today is the start of the 2nd week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about dropping the fat and getting that "beach ready" body, come join us. New member receive 2 weeks FREE to try it out.
Monday August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser
Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time
Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
Monday August 10
"Success without honor is an unseasoned dish; it will satisfy your hunger, but won't taste good." – Joe Paterno
A – Warm-up 1 minute x 3 rounds
1) Jump Rope
2) Jumping Jacks
3) Step ups
B) WOD – 25, 20, 15, 10, 5
1 Arm DB O/H Walking Lunge
Box Jump
Push-up
BONUS – 1 Full Gasser
Tuesday August 11
“Failure should be our teacher, not our undertaker. Failure is delay not defeat. It is a temporary detour, not a dead end." – Denis Waitley
A – Dynamic Warm-up & Hip Mobility
B – WOD
Run 2 laps
30 Tuck Jumps
25 Reverse Lunge Rows
20 MB Push Squat
15 Band Thrusters
10 Pikes
5 Burpees w/ push-up
3 to 4 rounds for time
Thursday August 13
“The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government.” – Thomas Jefferson
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
Friday August 14
“I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
Sunday, August 2, 2009
New Session Begins Today!
Monday August 3
"Expressing anger is a form of public littering." - Willard Gaylin
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams.
Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations.
Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August
"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40
"Expressing anger is a form of public littering." - Willard Gaylin
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams.
Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations.
Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August
- Bear Crawl 10 yards
- Strongman Crunch (per side)
- TGU (total)
- Mountain Jumper
- Wall Ball
- Row
- Band Thruster
- Jumping Slam Ball
- Spiderman Pushup (total)
- Jumping Lunges (per side)
- KB Swing
- Ground & Sky Squat/Broad Jump
Perform 1 bear crawl, then
Perform 2 Strongman Crunches, then 1 Bear Crawl, then
Perform 3 TGU, then 2 Strongman Crunches, then 1 Bear Crawl, then...
And so on like the song, "12 Days of Christmas"...
Friday August 7"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40
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