Week #4 of this current session - Monday August 29 through Friday September 2, 2011

Monday August 29, 2011
"The truth is violated by falsehood but outraged by silence." – Old adage
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
Rear Leg Elevated Squat & MB Lateral Twist
Side Plank Hip Raise
Push Up Position Band Rows
KB SLDL

Tuesday August 30, 2011
"Old age is just a record of one's whole life." – Muhammad Ali
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Forward Lunge Combo
Lateral Shuffle & Burpee Combo
Spiderman Push-up

Thursday September 1, 2011
"Great is the victory, but the friendship of all is greater." – Emil Zatopek
A - Warm Up
B - Thunder & Lightning Complexes
Alternate between 30 seconds of strength training exercises and 15 seconds of power training exercises for 3 total complexes.
Exercises:
1A - Tempo Hands Overhead Squats (drop fast, 3 seconds up)
1B - Jump Split Squats
2A - Tempo SL Feet Elevated Push Up (drop fast, 3 seconds up)
2B - Kneeling Speed Chest Press
3A - Tempo Hands Overhead Weighted 2 Leg Hip Hinge (down fast, 3 seconds up)
3B - Band Resisted Skater Hops

Friday September 2, 2011
"Practice puts brains in your muscles." – Sam Snead
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Wide Grip Push Up
SL Hip Extension
SL Burpees

Week #3 of this current session - Monday August 22 thru Friday August 26, 2011

Monday August 22, 2011
"You cannot kill truth; you cannot kill justice; you cannot kill what we are fighting for." – Jean Dominique
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up, Row & Press
2 – Goblet Squat
3 – Jumping MB Slam
4 – Slide Ham Curls
5 – Body Saw & Pike

Tuesday August 23, 2011
"Dare to be true: nothing can need a lie; A fault which needs it most, grows two thereby." – Herbert, The Church Porch
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – 1 Leg Elevated Suitcase Squat
2 – Running in Place Jump Rope
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Rows
2 – Skater Hops

Thursday August 25, 2011
"Truth is such a rare thing, it is delightful to tell it." – Emily Dickinson
A - Dynamic Warm-up & 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 Saw (3 sec forward, 1 sec back)

Friday August 26, 2011
“Integrity without knowledge is weak and useless, and knowledge without integrity is dangerous and dreadful.” – Samuel Johnson
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Corkscrew Pushup
Jumping Split Squats
Kneeling 1 Arm Row w/Band
Plank Row

Week #2 of this current session - Monday August 15 - Friday August 19, 2011

Monday August 15, 2011
“They are not dead who live in the hearts they leave behind.” – Native American Proverb
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 – Slide Mountain Jumper
4 – Seated MB Slams
5 – Rows
6 – Skater Hops

Tuesday August 16, 2011
“If you live to be a hundred, I want to live to be a hundred minus one day, so I never have to live without you.” – Winnie the Pooh
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 – 3 Point Plank

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

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

Final 2 Minutes – Finisher!

Thursday August 18, 2011
“Don't let yesterday use up too much of today.” – Will Rogers
A – Warm Up
B – 45/15 Endurance Intervals
1 – 1 Arm DB Split Squat Hold & Press
2 – Contralateral Push Ups
3 – Band Resisted Shuffles
4 – Anterior Reach w/ MB
5 – Body Saw

Friday August 19, 2011
“Love takes off masks that we fear we cannot live without and know we cannot live within.” – James Baldwin
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

NEW 4 WEEK SESSION OF CLASSES! - Monday August 8 - Friday August 12, 2011

Monday August 8, 2011
“When we are whom we are called to be, we will set the world ablaze.” – Catherine of Siena
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & O/H Lateral Reach
SL Hip Hinge w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Jumping Squat & Row

Tuesday August 9, 2011
“A just and reasonable modesty does not only recommend eloquence, but sets off every great talent which a man can be possessed of.” – Joseph Addison
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Single Leg Back Plank Hold
Prone Cobra
Split Squat Hold
Triceps Push-ups
SL Hip Extension
1 Leg Dead-lift
Burpees

Thursday August 11, 2011
“Hell is not so bad as the road that leads to it.” – Yiddish Proverb
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Twist & O/H Thrust
Plank Rows

Friday August 12, 2011
“The sin of our times is the sin that believes in nothing, cares for nothing, seeks to know nothing, interferes with nothing, enjoys nothing, hates nothing, and finds purpose in nothing. Lives for nothing and remains alive because there is nothing for which it will die.” – Dorothy Sayers
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Pushups
A2 – Squat Hold & 1 Arm Tube Row Combo
B1 – Jumping Ball Slam
B2 – KB Swing
C1 – Slide Lunge & 1 Arm Press (L & R)
C2 – Pikes
D1 – T Position Hold
D2 – Sliding Ham Curl

Week #4 of this session of classes - Monday August 1 - Friday August 5, 2011

Monday August 1, 2011
“There is only one real sin, and that is to persuade oneself that second-best is anything but the second-best.” – Doris Lessing
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB Reverse Lunge & SLDL Combo

Tuesday August 2, 2011
“Whatever you can do or dream, you can do, begin it. Boldness has genius, power and magic in it. Begin it now.” – Johann Wolfgang von Goethe
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 Bulgarian Squat from Deficit
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Renegade Push-up, Row & Press
2 – 10 Skater Hops & 2 Burpee/Star Jumps

Thursday August 4, 2011
“Nothing would be done at all if a man waited until he could do it so well that no one could find fault with it.” – John Henry Newman
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)

Friday August 5, 2011
“You'll never plow a field by turning it over in your mind.” – Irish Proverb
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 - 10 KB Swings, 5 Goblet Position Reverse Lunge & Step Ups per leg & 5 Spiderman Push Ups per side
or
2 - 10 Dumbbell Reverse Lunge & Curl then 10 Renegade Rows & 10 Rock & Roll Planks