Week #2 - Monday September 12 - Friday September 16, 2011

Monday September 12, 2011
"Above all, train hard, eat light, and avoid TV and people with negative attitudes." - Scott Tinley
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 Slam Ball
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Train Track Walk
D2 – Superman’s

Tuesday September 13, 2011
"Your body will argue that there is no justifiable reason to continue. Your only recourse is to call on your spirit, which fortunately functions independently of logic." - Tim Noakes
A – Warm-up
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 & 45 Degree Press
2 – Fast Feet & Lateral Hand Walk in Ladder
Superset Station#2:
1 – 1 & ½ Row
2 – 1 Burpee & 5 Jumping Jack Combo
Superset Station#3:
1 – MB Toss & Sprint
2 – 7 Skater Hops & 4 Forward Lunges (2 L & R)

Thursday September 15, 2011
"Beware of the chair!" – Unknown
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
MB Forward Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Broad Jump / Burpee Combo

Friday September 16, 2011
"When you're afraid of failure you're more likely to do it." - Gordy Ainsleigh
A – Warm-up
B – 10, 20, 30 Ladders
1 – Band Resisted Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – DB Bent Over Rows
5 – Band Resisted Lateral Steps

NEW SESSION OF CLASSES - Monday September 5 - friday September 9, 2011

Monday September 5, 2011
“What the world needs is more geniuses with humility, there are so few of us left.” – Oscar Levant
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Spiderman Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Mountain Climbers
D1 – Band Resisted Hip Walks
D2 – Prone Cobra

Tuesday September 6, 2011
“A choice between two good things is the hardest choice there is.” - Dorn of Islandia
A - Warm Up
B - Continuous 20 Minute Routine
1 – Bulgarian Squats X 10 (5 R & L)
2 – Hindu Push Up X 10
3 – Strongman Crunch X 10 (5 R & L)
4 – SL Hip Hinge w/ Rotation X 10 (5 L&R)

Thursday September 8, 2011
“When a friend is in trouble, don't annoy him by asking if there is anything you can do. Think up something appropriate and do it.” – E.W. Howe
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate (L & R)
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday September 9, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Reverse Lunge to Row
Side Plank Hip Raise & Lower
Corkscrew Push Up
DB Squat & SLDL

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