Monday May 9, 2011
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’" – William A. Ward
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Lunge Stance Bent Over Underhand Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday May 10, 2011
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Thursday May 12, 2011
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Iso-Explosive Airborne Pushups (4 sec pause)
Rows
1-Leg Overhead “V” Push-up Hold
Burpees

Friday May 13, 2011
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Lunge Combo
Lateral Box Hop or Shuttle
Spiderman Push-up

Final week in this session of classes - Monday May 2 - Friday May 6, 2011

Monday May 2, 2011
"Until you commit your goals to paper, you have intentions that are seeds without soil." – Anonymous
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. Goblet Squat with Pulse
3. Jumping Slam Ball
4. Slide Ham Curl
5. Pikes

Tuesday May 3, 2011
"The nose of the bulldog is slanted backwards so he can continue to breathe without letting go." – Winston Churchill
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Burpee
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber

D1 – Band Resisted Forward Lunge Stance & Incline Press
D2 – Band Resisted Split Squat

Thursday May 5, 2011
“I felt I would live a long, lonely, useless life and die alone and unmissed (did I mention that I never bothered filling out any grad-school applications?) It’s self-indulgent, I know, but this is what happens to the overachieving but essentially useless children of parents who raised their children to do well on tests but failed to equip them with the poison-tipped spurs of true ambition.” – Jon Fasman, The Geographer’s Library, p.5
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SLDL w/ DB or KB
Band Resisted Hip Walk
Plank & Glide w/DB
Atomic Plank & Push-up
Turkish Get-up

Friday May 6, 2011
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
A –Warm-up
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range. Roll the dice again and follow instructions to progress to next station.

Week #3 of this current session of classes - Monday April 25 - Friday April 29, 2011

Monday April 25, 2011
“Finding fault is easy. It's improving that's hard.” – Plutarch
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 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Burpee & Jumping Jack Combo
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges

Tuesday April 26, 2011
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – Corkscrew Push Up
3 – SL Dead Lift
4 – Triceps Push Up
5 – SL Hip Hinge w/Rotation
6 – Hands Over the Line
7 – Skater Jumps
8 – Burpees

Thursday April 28, 2011
“Only a stomach that rarely feels hungry scorns common things.” – Horace
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 SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Thursday April 29, 2011
“Isn’t it a strange fact of life that golfers are happiest when they are sub-par.” – Me
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.

A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up

B1) 10-20-30 Ladders#2 with Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up

C1) 10-20-30 Ladders#3 with Burpees
C2) P/U Challenge#3: Alt. Grip SL Push-up

Week #2 of this session - Monday April 18 - Friday April 22, 2011

Monday April 18, 2011
“Every man has three men to deal with: the man he thinks others see, the man he thinks he is and the man he really is.” – Dr Edwin Louis Cole
A – Warm Up
B – 30/15 Metabolic Circuit
Do each exercise in the following 6 exercise circuit for 30 seconds with a 15 second transition between exercises. There is a 1 minute rest and transition between sets.
1 – Slide Ham Curls
2 – Push Ups
3 – Reverse Slide Lunge
4 – DB Rotational 1 Arm Clean
5 – Rolling Side Plank
6 – Run in Place w/ Skater Hops

Tuesday April 19, 2011
"A man who does not read good books has no advantage over the man who can't." – Mark Twain
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 – Side-to-side MB Slams
A2 – DB Resisted Reaching Planks

B1 – Bulgarian Squat with Hop
B2 – SL ¾ Push Up Hold

C1 – DB Hip Hinge & Curl
C2 – T-Push Up Hold

Final 2 Minutes – Finisher!

Thursday April 21, 2011
“The comfort zone takes our greatest aspirations and turns them into excuses for not bothering to aspire.” – Peter McWilliams
A – Warm Up
B – 45/15 Endurance Intervals
1 – 1 Arm DB Split Squat & Press
2 – Contralateral Push Ups
3 – Band Resisted Shuffles
4 – Anterior Reach w/ MB
5 – Body Saw

Friday April 22, 2011
“The best smiles start on the inside and work their way out to your face.” – Dink Weber
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1. 1-Arm KB Swings
2a. Push – Band-Resisted Push-up
2b. Pull – See-Saw Bent Over Rows
3. DB Split Squat & Hold
4. Twisting Mountain Jumpers
**1 Minute Rest Between Sets

New Session of Classes - Monday April 11 thru Friday April 15, 2011

Monday April 11, 2011
"No matter how happily a woman may be married, it always pleases her to discover that there is a nice man who wishes that she were not." – H. L. Mencken
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Slide Ham Curls
5 – Pikes

Tuesday April 12, 2011
"The desire of the man is for the woman, but the desire of the woman is for the desire of the man." – Madame Germaine de Stael
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Running in Place Jump Rope
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Skater Hops

Thursday April 14, 2011
"Women are never disarmed by compliments. Men always are. That is the difference between the sexes." - Oscar Wilde
A - Warm Up
B - Continuous 20 Minute Routine
1 – Weighted Kneel and Rise X 10
2 – Spiderman Push Up X 10
3 – SLDL w/ rotation X 10
4 – Strongman Crunch X 10

Friday April 15, 2011
"Women have served all these centuries as looking-glasses possessing the magic and delicious power of reflecting the figure of man at twice its natural size." – Virginia Woolf, A Room of One's Own
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Twisting Pike Combo
Jumping Split Squats
Kneeling Alternate Rows w/Bands
Plank Rows