Week #3 of this current session - Monday September 20 - Friday September 24, 2010

Monday September 20, 2010
“I generally avoid temptation unless I can't resist it.” – Mae West
A – Warm-up
B - 30/30 training
DB Reverse Lunge from Deficit
Band Resisted Pushups
Band Forward Lunge & OH Press
Strong Man Crunch
Slide Ham Curls

Tuesday September 21, 2010
“God is subtle but he is not malicious.” – Albert Einstein
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – KB Swings
A2 – Arm Extended Planks

B1 – Step Ups w/MB
B2 – Feet Elevated ½ Push Up Hold

C1 – DB Clean & Press
C2 – Side Plank w/ABDuction

Final 2 Minutes – Finisher!

Thursday September 23, 2010
“A big mountain of sugar is too much for one man. I can see now why God portions it out in those little packets.” – Homer Simpson
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 5 rounds.
Side-to-Side MB Slams
Renegade Row & Press
Walking KB Swings
Anterior Reach & Row w/Bands

Friday September 24, 2010
“It is well enough that people of the nation do not understand our banking and monetary system, for if they did, I believe there would be a revolution before tomorrow morning.” – Henry Ford
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Atomic Plank & Push-up
Goblet Squat & Press
Slide Ham Curl
Body Saw
Sitting “V” Press
Burpees

Week #2 of this session - Sept 13 - Sept 17, 2010

Monday September 13, 2010
“The difference between the right word and the almost right word is the difference between lightning and a lightning bug.” – Mark Twain
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Pushups
A2 – Squat & Tube Row Combo

B1 – Jumping Slamball
B2 – KB Swing

C1 – Slide Lunge (L & R)
C2 – Pikes

D1 - Renegade Row
D2 - Sliding Ham Curl

Tuesday September 14, 2010
"You are successful the moment you start moving toward a worthwhile goal." – Chuck Carlson
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jump Rope
Superset Station#2:
1 – Rotating Push-ups
2 – Mountain Jumpers
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday September 16, 2010
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
A - Warm Up
B - Continuous 20 Minute Routine
1 – Vertical Jumps X 10
2 – Spiderman Push Up X 10
3 – SLDL w/ rotation X 10
4 – Strongman Crunch X 10

Friday September 17, 2010
“Success doesn't come to you…you go to it.” – Marva Collins, educator
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10 x 4 Rounds Circuit
1. Jumping Slam ball
2. Kettle bell Squat & High Pull
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing
5. Elevated Weighted Hip Extensions

New Session of Classes - Monday September 6 thru Friday September 10, 2010

Monday September 6, 2010
“Any fool can paint a picture, but it takes a wise man to be able to sell it.” – Samuel Butler
A – Warmup
B - 50/10 Training
Sliding Ham Curl
Single Arm Bent Over Rows - Elbows In to Out
SL Squat to Bench
Side Plank Rows
Vertical Pushups

Tuesday September 7, 2010
“I've been on a calendar but I have never been on time.” – Marilyn Monroe
A - Dynamic Warmup & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & Row
Body Saw

Thursday September 9, 2010
“You can get much further with a kind word and a gun than you can with a kind word alone.” – Al Capone
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo Resisted SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Seated Ab Press (3 sec forward, 1 sec back)

Friday September 10, 2010
“I often quote myself. I find it adds spice to the conversation.” – George Bernard Shaw
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Burpees
A2 – Arm Extended Planks

B1 – Squat & Press w/MB
B2 – SL Hip Extension w/MB

C1 – DB Clean & Press
C2 – Loaded Side Plank

Final 2 Minutes – SURPRISE!

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