Spring Break Off Week Training - Monday March 14 - Friday March 18, 2011

Monday March 14, 2011
"That which we achieve too easily, we esteem too lightly." - Thomas Paine
A – Warm Up Well
B – 7 Rounds
You have One Minute to Complete Each Round.
Once the clock starts it does not stop.
1 - Sprint 20 yds and back 2 burpees
2 - Sprint 40 yds and back 4 burpees
3 - Sprint 60 yds and back 6 burpees
4 - Sprint 80 yds and back 8 burpees
5 - Sprint 60 yds and back 6 burpees
6 - Sprint 40 yds and back 4 burpees
7 - Sprint 20 yds and back 2 burpees
In the absence of yard markers, allow 1.5 to 2 seconds for every 10 yards you sprint.

Tuesday March 15, 2011
“A ship in harbor is safe, but that is not what ships are built for.” - John Shedd
A – Warm Up Well
B – Superset Training
Do both exercises in the superset (A, B) for 45 seconds each and then take a 15 sec rest before doing the next set. Do #’s 1 – 6 twice.
1 A: Prisoner Squats
1 B: Push-up
2 A: Reverse Lunges
2 B: Prone Cobra
3 A: Atomic Plank & Pushup
3 B: Forward Lunge
4 A: Single Leg Hip Extension
4 B: Strongman Crunch
5 A: Mountain Climbers
5 B: Side Plank w/ Leg Swings
6 A: Burpees
6 B: Single Leg Plank

Thursday March 17, 2011
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A – Warm Up Well
B – Cardio HELL!
Do the following circuit 2 – 3 rounds. 30 seconds per exercise and 15 seconds rest between each one.
Jumping Jacks
Reaching Plank
Jump Squats
Plank with Alternating Leg Raise
Mountain Jumpers
Atomic Plank
Sprint in Place
Side Plank w/ Leg Swing

Friday March 18, 2011
“Luck is a lazy mans description for a hard workers success.” – Me
A – Warm Up Well
B – “Let’s Do This!”
Do 3 to 4 rounds of each exercise in the following order:
Turkish Get-up X 10 (5 R & L) (Please watch the video)
Jumping Lunges x 20 total (beginners can do 20 regular reverse lunges)
Spiderman Push Ups x 20 total (beginners do 20 knees on ground pushups)
1 Leg Hip Hinge x 20 each leg
2 count T-Stabilization x 20 total
Mountain Jumpers x 20

Week #2 of this session: Monday March 7 - Friday March 11, 2011

Monday March 7, 2011
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Pike Combo
Jumping Split Squats
Squat & Alternate Rows w/Bands
Reaching Plank

Tuesday March 8, 2011
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Warm-up
B – 60 – 180 Cardio Training
Work for 60 seconds, then perform 3 “active recovery” exercises for 180 seconds X 5 rounds.
Work Set / Recovery Set
Burpees / Push-up Plank Hold & 1 Leg Hip Extension (L & R)
Jump Rope / Lateral Line Sprint & w/ Crossover & Jumping Jacks
Fast Feet on Bench / Back Plank Hold & SL Anterior Reach (L & R)
Skater Hops / Prone Cobra & Strongman Crunch & Superman's
Jumping MB Slams / Static Row Hold & Static ½ Press Hold & Static Side Row Hold

Thursday March 10, 2011
“The real joy of life is in its play. Play is anything we do for the joy and love of doing it, apart from any profit, compulsion, or sense of duty. It is the real joy of living.” – Walter Rauschbusch, theologian
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
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Loaded Kneel & Rise

Friday March 11, 2011
“The only normal people are the ones you don’t know very well.” – Joe Ancis, comedian
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Seated Tornado Ball Slams
KB or DB 1 Arm Snatch
Push-up Plank Alphabet Slides
Surfer Burpees w/Pushup

NEW 4 WEEK SESSION OF CLASSES - Monday February 28 - Friday March 4, 2011

Monday February 28, 2011
"No matter how small, acknowledge the achievement." - Greg Henry Quinn
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Iso-Explosive Airborne Pushups (4 sec pause)
Burpees
Rows
1-Leg Overhead “V” Push-up Hold

Tuesday March 1, 2011
"If you don't quit, and don't cheat, and don't run home when trouble arrives, you can only win." - Shelley Long
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
2-Arm Shuffle Swings
A) Push – Spiderman Pushup
B) Pull – Seated Band Row
Bulgarian Squat & Row
MB Pitcher Stance Figure 8's

Thursday March 3, 2011
"The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly. That is dedication." - Cecil B. DeMille
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 5 rounds.
Jumping Split Squat Side-to-Side MB Slams
Renegade Row & Press
Walking KB Swings
SL Anterior Reach w/DB

Friday March 4, 2011
"He who has this disease called Jesus Christ will never be cured." – Russian Proverb
A - Warm Up
B - Continuous 20 Minute Routine
1 - Rotational Burpees X 10
2 - Pushup X 10
3 - DB Braced AB Squat X 10
4 - Suitcase DL & Curl X 10