Today is the beginning of the 3rd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "beach ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday September 14
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/DB or KB
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
Tuesday September 15
"Belief is the thermostat that regulates all success." - Anonymous
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
3 to 4 complete rounds for time
10 – Walking Lunges w/ DB at shoulder height (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Bulgarian Split Squat w/ DB at shoulder height (per side)
Sprint 30 yards X 2
Thursday September 17
"There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide." - Rolf Arands
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
Bar Over-Head Squats
Pikes
Push-ups
Friday September 18
"Everyone has the desire to win, but only champions have the desire to prepare." - Author Unknown
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Sunday, September 13, 2009
Sunday, September 6, 2009
Week #2
Today is the beginning of the 2nd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "beach ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday September 7, 2009
"Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats with Arms O/H
Pikes
V-sit DB Press
Tuesday September 8, 2009
"When you let others create your world for you, they will always create it too small." - Dr. Edwin Louis Cole
A) Warm-up - 2 laps
B) Hold on for dear life...
1) 45 degree sit x 30 sec
2) Plank x 60 sec
3) Side Plank x 30 sec per side
4) Wall Sit x 60 sec
5) Pushup from ground x 30 sec
6) T Stabilization x 30 sec per side
7) S/L Wall Sit x 30 sec per side
C) Spiderman Planks
3 x 30 secs each
D) Shuttle Runs & Pushups
15 pushups then sprint court & back
15 pushups then sprint court & back x2
15 pushups then sprint court & back x3
E) Broad Jump 30 yards & count reps
1) Bulgarian Squats x that many reps (l & r)
2) Step Ups x that many reps x2
3) Squat Jumps x that many reps x 3
AMRAP in 15 minutes
Thursday September 10, 2009
“Character is measured by what you would do if thought you would not be caught” - Author Unknown
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Hip/Thigh Extensions (per side)
7 Pikes
7 DB Clean and Press (per side)
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
Friday September 11, 2009
“Don’t hit at all if it is honorably possible to avoid hitting; but never hit soft.” - Theodore Roosevelt
A - Dynamic Warm-up and Hip Mobility
B - Partner Sprints with Burpees, 3 rounds
C - WOD
3 to 5 rounds:
1) 8 - 10 Push-ups, 4 second pause in low position
2) 8 - 12 Bulgarian Squats (per leg), 4 second pause in low position
3) 5 low rows, 4 second pause in contracted position
4) 25 KB swings
Skip 1 lap after each round
Monday September 7, 2009
"Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller
A - Static Stretching, Calisthenics and Active Warm-up
B - WOD
40-30-20-10
Rotational Med Ball Slams
Siff Squats with Arms O/H
Pikes
V-sit DB Press
Tuesday September 8, 2009
"When you let others create your world for you, they will always create it too small." - Dr. Edwin Louis Cole
A) Warm-up - 2 laps
B) Hold on for dear life...
1) 45 degree sit x 30 sec
2) Plank x 60 sec
3) Side Plank x 30 sec per side
4) Wall Sit x 60 sec
5) Pushup from ground x 30 sec
6) T Stabilization x 30 sec per side
7) S/L Wall Sit x 30 sec per side
C) Spiderman Planks
3 x 30 secs each
D) Shuttle Runs & Pushups
15 pushups then sprint court & back
15 pushups then sprint court & back x2
15 pushups then sprint court & back x3
E) Broad Jump 30 yards & count reps
1) Bulgarian Squats x that many reps (l & r)
2) Step Ups x that many reps x2
3) Squat Jumps x that many reps x 3
AMRAP in 15 minutes
Thursday September 10, 2009
“Character is measured by what you would do if thought you would not be caught” - Author Unknown
A – Dynamic Warm-up and Hip Mobility
B – My, oh my…AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Hip/Thigh Extensions (per side)
7 Pikes
7 DB Clean and Press (per side)
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
Friday September 11, 2009
“Don’t hit at all if it is honorably possible to avoid hitting; but never hit soft.” - Theodore Roosevelt
A - Dynamic Warm-up and Hip Mobility
B - Partner Sprints with Burpees, 3 rounds
C - WOD
3 to 5 rounds:
1) 8 - 10 Push-ups, 4 second pause in low position
2) 8 - 12 Bulgarian Squats (per leg), 4 second pause in low position
3) 5 low rows, 4 second pause in contracted position
4) 25 KB swings
Skip 1 lap after each round
Saturday, August 29, 2009
New Session of Classes Begins Today!
Let's get to it!
Monday August 31, 2009
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints and Mountain Climbers
C – What’s in a name?
Use the letters of your name to “build” your training routine.
AEIOUY = 10 Atomic Mountain Climbers
BGLR = 10 Renegade Rows per side
CKQV = 10 Spiderman Pushups
DJSW = 10 Slide Ham Curls
FNVZ = 10 Side Plank Presses per side
HMPT = 10 Bulgarian Split Squats per side
Tuesday September 1, 2009
"We are disturbed not by what happens to us, but by our thoughts about what happens to us." – Epictetus
A – Calisthenics and Planks
B – WOD 20 minutes of training
1) Run 2 laps
2) 10 SLDL per side
Thursday September 3, 2009
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills w/Carpet Slides x 10 yards
C – WOD
AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows
Friday September 4, 2009
"I have learned to be content in whatever circumstances I am in." - The Bible, Phillipians 4:11 (NASB)
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint length of court & back X2
2.) 50 KB swings
3.) 100 Jump Rope
4.) 50 Medicine ball slams
5.) Sprint length of court & back X2
6.) 50 Two Point Rows (per side)
7.) 100 Jump rope
8.) 50 Lunge stance trunk rotations with tubing (per side)
D) Bonus
1.) Atomic Plank X 30 yards = reward!
Monday August 31, 2009
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprints and Mountain Climbers
C – What’s in a name?
Use the letters of your name to “build” your training routine.
AEIOUY = 10 Atomic Mountain Climbers
BGLR = 10 Renegade Rows per side
CKQV = 10 Spiderman Pushups
DJSW = 10 Slide Ham Curls
FNVZ = 10 Side Plank Presses per side
HMPT = 10 Bulgarian Split Squats per side
Tuesday September 1, 2009
"We are disturbed not by what happens to us, but by our thoughts about what happens to us." – Epictetus
A – Calisthenics and Planks
B – WOD 20 minutes of training
1) Run 2 laps
2) 10 SLDL per side
Thursday September 3, 2009
"Many of the things you can count, don't count. Many of the things you can't count, really count." - Albert Einstein
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills w/Carpet Slides x 10 yards
C – WOD
AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Low Rows
Friday September 4, 2009
"I have learned to be content in whatever circumstances I am in." - The Bible, Phillipians 4:11 (NASB)
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint length of court & back X2
2.) 50 KB swings
3.) 100 Jump Rope
4.) 50 Medicine ball slams
5.) Sprint length of court & back X2
6.) 50 Two Point Rows (per side)
7.) 100 Jump rope
8.) 50 Lunge stance trunk rotations with tubing (per side)
D) Bonus
1.) Atomic Plank X 30 yards = reward!
Sunday, August 23, 2009
Final week of this session of classes
Today marks the start of the final week of this current 4 weeks session of classes of the finest fat loss and fitness experience San Antonio has ever seen. If you're serious about slimming down, dropping the fat and getting that "last hoorah of the summer" body, come join us. New members receive 2 weeks FREE to try it out.
Monday August 24, 2009
"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope SL Squat
Offset Load Plank
Tuesday August 25, 2009
"It is not what we take up, but what we give up, that makes us rich." — Henry Ward Beecher
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day
3 - 4 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
Thursday August 26, 2009
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
21 3-way KB Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/implement
1 Suicide Sprint
Friday August 27, 2009
"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
150 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
Monday August 24, 2009
"You can have anything you want if you are willing to give up the belief that you can't have it." - Robert Anthony
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Vertical Jump
Side-to-Side Push-up
Rope SL Squat
Offset Load Plank
Tuesday August 25, 2009
"It is not what we take up, but what we give up, that makes us rich." — Henry Ward Beecher
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day
3 - 4 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
Thursday August 26, 2009
"My main goal in life is to be the person my dog thinks I am." - Author Unknown
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
21 3-way KB Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/implement
1 Suicide Sprint
Friday August 27, 2009
"You were born an original. Don't die a copy." - John Mason
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
150 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
Sunday, August 16, 2009
Week #3 of the session of classes
Today is the beginning of the 3rd week of this current 4 week session of classes at the finest fat loss and fitness experience San Antonio has ever seen. If you're truly serious about dropping the fat and getting that "beach ready" body, come join us. And we've added an evening class, so there's no excuse NOT to train with us! New members receive 2 weeks FREE to try it out. For more details go here: http://twurl.cc/1g20
Monday August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate
Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations
Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops
Monday August 17
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Circuit
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) Handstand Push ups
2) Slide Ham Curls
3) Goblet Squats w/KB or DB
4) Rope High Pulls (straight arm)
5) Side Plank Adduction Reach & Rotate
Tuesday August 18
"Defeat is not the worst of failures. Not to have tried is the true failure." - George Edward Woodberry
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 14 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Pushups
Thursday August 20
"No man succeeds without a good woman behind him. Wife or mother, if it is both, he is twice blessed indeed." - Harold MacMillan
A - Dynamic Warmup & Hip Mobility
B - 30/30 Deep Core Development
In 20 minutes, work for 30 seconds, rest for 30 seconds completing 4 total rounds of:
1) KB Squat High Pull
2) Side Plank Abduction Band Row
3) 2 Point Bird Dog
4) Mountain Climber
5) High Bar Rope Rotations
Friday August 21
"Success is getting what you want. Happiness is wanting what you get." - Dale Carnegie
A - Warmup
3 TGU
9 Spider Climbs each side
15 Prisoner Squats
21 Jumping Jacks
B - Gone in 50 seconds!
Perform 2 rounds of each circuit, 50 seconds on each exercise, rest 10 seconds & transition to next exercise.
Circuit #1
Calf jumps w/arms o/h
Jumping Lunges
Moving push-ups
Lateral squat jumps
Burpee w/push-up
Circuit #2
Bear crawl
Pulsing Sumo Squat w/jumps (2 squats then a jump)
High Knee Jog
T-Stabilization & Push-up
Squat Jump w/ 5 Jumping Jacks
Circuit #3
In & Outs
Broad Jump
Lateral Shuffle
Butt Kicks
Kangaroo Hops
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