Final Week in this Session - Monday March 28 - Friday April 1, 2011

Monday March 28, 2011
"Champions are everywhere, all you have to do is train them properly" – Arthur Lydiard
A – Warmup
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 Rope Circles
SLDL w/ Anterior Reach

Tuesday March 29, 2011
“Hem your blessings with thankfulness so they don't unravel.” – Author Unknown
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 – Skater Hops
Superset Station#2:
1 – Band Resisted Reaching Planks
2 – Ladder Sprints, Skips & Hops
Superset Station#3:
1 – ½ Push Up Position Hold
2 – Jumping MB Slams

Thursday March 31, 2011
“When eating bamboo sprouts, remember the man who planted them.” – Chinese Proverb
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Lunge Combo
Lateral Shuffle & Run-in-Place Combo
Corkscrew Push-up

Friday April 1, 2011
“Silent gratitude isn't much use to anyone.” – G.B. Stern
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Biceps Push-up
SL Hip Extension
Burpees

Week #3 of This Session - Monday March 21 thru Thursday March 24, 2011

Monday March 21, 2011
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." – Emil Zatopek
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. KB Squat & High Pull
3. Jumping Slam Ball
4. Slide Ham Curl
5. Pikes

Tuesday March 22, 2011
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Rene Descartes
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 Saw (3 sec forward, 1 sec back)

Wednesday March 23, 2011
“Creativity is the absence of a frame of mind.” - Unknown
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Side-to-side MB Slam X 10

Thursday March 24, 2011
"Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom." – Ecclesiastes chapter 9, verse 10
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
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 Lateral Step
D2 – Superman Supine Extensions

Saturday March 26, 2011 (On Your Own...hint, hint...)
“Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.” – John Adams
A - Warm Up Well
B - "Let's Get 'Er Done!"
Cardio & Strength Combo Work - Perform A & B exercises in superset (back-to-back) fashion then rest for 30 to 45 seconds, depending upon your capability. Perform 2 to 3 rounds of each "set"
1A - Skater Hops for 30 seconds
1B - Spiderman Pushups X 10 total

2A - Burpee X 12
2B - Split Squat with Hands Overhead X 12 L & R

3A - Mountain Jumpers X 30 seconds
3B - Side Plank Reach & Rotate X 10 L & R

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