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

Final week of this current session of classes

Monday August 2, 2010
“Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; it's when you've had everything to do, and you've done it.” – Margaret Thatcher
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday August 3, 2010
“The best doctors in the world are Doctor Diet, Doctor Quiet, and Doctor Happiness.” – Jonathon Swift
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 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday August 5, 2010
“There is just one thing I can promise you about the outer-space program - your tax-dollar will go further.” - Wernher von Braun
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 August 6, 2010

“Lottery: A tax on people who are bad at math.” - Ambrose Bierce

A - Warm Up
B - Continuous 20 Minute Routine
1 – Prisoner Kneel & Rise X 10
2 – Atomic Planks Up X 10
3 – DB Braced AB Squat X 10
4 – KB Swings X 10

Week #3 of this July 2010 session of classes...:-)

Monday July 26, 2010
“The best angle to approach any problem is the tryangle.”
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. Split Squat & Hold
4. Med Ball Mountain Climbers
**1 Minute Rest Between Sets

Tuesday July 27, 2010
“For problems, sweat is a good solvent.”
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
Contralateral Bulgarian Squat & Press
Rows
Sliding Ham Curls
Body Saw/Pikes
Pushups with AB & Adduction

Thursday July 29, 2010
“The man who has a right to boast doesn’t have to.”
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
2-Arm Shuffle Swings
A) Push- Band Step and Chest Press
B) Pull- Band Reverse Lunge + Row
Slide Lunge & Press
Ab Slides

Friday July 30, 2010
“Talk does not cook rice.” – Chinese Proverb
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
Reaching Planks
Band Rows
DB Thrusters
Ankle Touch