Week #4 of the August 2010 session - Monday August 30 thru Friday September 3

Monday August 16, 2010
“You don't reward reaction; you reward results.” – Ed Cole
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
A) Step-up Left side
B) Step up right Side

A) Pushups
B) Seated Band Row

A) Pikes
B) Slide Ham Curls

DB Squat & Press

Tuesday August 17, 2010
"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Side Plank Reach & Rotate X 10
3 – Resisted SL Hip Ext X 10
4 – 1 Arm DB Clean & Press X 10

Thursday August 19, 2010
"A man to carry on a successful business must have imagination. He must see things as in a vision, a dream of the whole thing." – Charles Schwab
A – Warmup
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 – Walking Lunges, MB O/H
2 – Ladder Skips & Hops
Superset Station#2:
1 – Bear Crawl & Crab Crawl Combo
2 – Resisted Band Sprints
Superset Station#3:
1 – Renegade Row & Press
2 – Running Jump Rope

Friday August 20, 2010
"Pitching is 80% of the game and the other half is hitting and fielding" - Mickey Rivers
A - Dynamic Warmup & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
Spiderman P/U
“X” Band Walk w/Hands O/H
Band Squat & Press
SLDL with MB Anterior Reach

Week #3 - Monday August 23 thru Friday August 27, 2010

Monday August 23, 2010
"Hope in every sphere of life is a privilege that attaches to action. No action, no hope." – Samuel Johnson
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Pike Combo
Jumping Split Squats
Seated Alternate Rows w/Bands
Plank Rows

Tuesday August 24, 2010
"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction." – Rita Mae Brown
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Seated MB Twists
DB Thrusters
Anterior Reach w/Bands

Thursday August 26, 2010
"Have the courage to take your own thoughts seriously, for they will shape you." – Albert Einstein
A - Dynamic warm-up & hip mobility
B - 20 minute blast-o-rama
40/20 circuit with:
Siff Squats
Reaching Planks
SLDL (Single Leg) w/DB
Sliding Mountain Climbers

Friday August 27, 2010
"Experience is a hard teacher because she gives the test first, the lesson afterward." - Vernon Law
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Walking MB Lunge & Lateral Reach
SLDL (Stiff Leg) w/ DB or KB
"X" Band Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Squat & Row

Second Week of this August 2010 Session - Monday August 16 to Friday August 20

Monday August 16, 2010
“A psychiatrist is a fellow who asks you a lot of expensive questions your wife asks for nothing.” – Joey Adams
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
A) KB Swing
B) KB Squat & High Pull
A) Push- Band Alt. Step and Chest Press
B) Pull- Band Reverse Lunge + Alt. Row
Pikes
MB Diagonal Chops- Low to High

Tuesday August 17, 2010
“Last week I stated that this woman was the ugliest woman I had ever seen. I have since been visited by her sister and now wish to withdraw that statement.” – Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 - Rotational Burpees X 10
2 - Push Up X 10
3 - DB Braced AB Squat X 10
4 - Suitcase DL & Curl X 10

Thursday August 19, 2010
“Science without religion is lame, religion without science is blind.” – Albert Einstein
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Side Plank Press
Goblet Squat
Slide Ham Curl
Body Saw
Sitting “V” Press
Burpees

Friday August 20, 2010
“There is only one difference between a madman and me. I am not mad.” – Salvador Dali
A – Warm-up
B – 30 Second Complexes
1 – Strongman Crunch
2 – Prisoner Kneel & Back
3 – Side to Side Push-ups
4 – Skater Hops
5 – SL Bent-Knee Hip Extension - Left Side
6 – SL Bent-Knee Hip Extension - Right Side

New Session of Classes - Monday August 9 thru Friday September 3, 2010

Monday August 9, 2010
“Juries scare me. I don't want to put my faith in 12 people who weren't smart enough to get out of jury duty.” – Monica Piper
A - Dynamic Warmup & Hip Mobility
B - 40/20 X 4
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes.
Renegade Push-up & Row
Band Squat & Alternate Press
Band Resisted Reaching Planks
SLDL with MB Anterior Reach
Jump Rope

Tuesday August 10, 2010
“People can have the Model T in any color - so long as it's black.” – Henry Ford
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Biceps DB Hammer Curl w/ Static Hold
KB Hold Front Squat
Jumping MB Slam
Strongman Crunch
Atomic Plank & Pushup
Rows

Thursday August 12, 2010
“I don't want to know what the law is, I want to know who the judge is.” – Roy M. Cohn
A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Rows w/ Rotation & Reach
Band Forward Lunge & Press Combo
KB Swing
Slide Ham Curl
Resisted Band Sprints

Friday August 13, 2010
“What happens if a big asteroid hits Earth? Judging from realistic simulations involving a sledge hammer and a common laboratory frog, we can assume it will be pretty bad.” – Dave Barry
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1- Walking Lunges, Bar Overhead
2- Ladder Skips & Hops
Superset Station#2:
1- Bear Crawl & Push-up Combo
2- Resisted Band Sprints
Superset Station#3:
1- DB Squat & Press
2- Jump Rope