Week #2 of this February session of classes

Monday February 8, 2010

“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:
1. Slam ball
2. Kettle bell Swings
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing

5. Hip/Thigh Extension

Tuesday February 9, 2010

“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 – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 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 Push-ups

Thursday February 11, 2010

“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper

A - Warm-up & Calisthenics

B - 50-10-5 Circuit

In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:

1. Sitting V-Presses w/DB's

2. Bulgarian Squats

3. KB Swings

4. Jump Rope

5. Slide Mountain Climber

Friday February 12, 2010

"It ain't the size of the dog in the fight ... it's the number of dogs in the fight who are on your side." - Dink Weber

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

1. Rows
2. Hands Over-Head Squats w/Band
3. Pikes
4. DB Push Press

5. SLDL w/KB

New session of classes! Come get some...

Monday February 1 2010

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.

30/30 circuit with:
Split Squat Band Row
Slide Ham Curls
Side-to-Side Push-up
SLDL with DB
Body Saw

Tuesday February 2 2010

“Do what you can, with what you have, where you are.” — Theodore Roosevelt

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD - 40-20 Circuit

40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Reaching Planks

KB Swings
DB Thrusters

Strongman Crunch

Thursday February 4 2010

“You surround yourself with losers because you don’t want to be alone and so you become one of them” - Me

A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups

Friday February 5 2010

"About all you can do in life is be who you are. Some people will love you for you. Most will love you for what you can do for them, and some won't like you at all." – Rita Mae Brown

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day

Stacking your training...

Reaching Planks X 30 seconds, rest 30 seconds

Reaching Planks X 30, Atomic Planks X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, Squat & Hold X 30, rest 2 minutes

2 to 3 rounds depending upon ability

Week #4 of January 2010

Monday January 25, 2010

"The true measure of an individual is how he treats a person who can do him absolutely no good." – Ann Landers

A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
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 = Tunnel Squats
Diamonds = Body Saw
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw 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 = Sky and Ground Squat
Diamonds = Reaching Planks
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!

Tuesday January 26, 2010

"Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy." - Tim Hansel

A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps: 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Rows
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Thursday January 27, 2010

“In the area of character, you lose a lot quicker than you can get it back” - John Maxwell

A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations
You move through each station after 60 seconds.
This is a non-stop 5-minute circuit followed by a 2 minute rest.
Today is 3 rounds. The stations are:
1. Jumping Slam ball
2. Burpees
3. DB Thrusters
4. High Steps ups
5. Rows
**Rest 2 minutes**
*Repeat for THREE total rounds*

Friday January 28, 2010

“Life is 10% what happens to you and 90% how you respond to it.” - Lou Holtz

A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for eight minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 6 repetition increments
A1 – Push-up & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Wall Ball
B2 – KB Swing

C1 – DB Squat & Hold for 4 seconds
C2 – Rock The Boats

Week #3 of 2010

Monday January 18, 2010

"I tried being reasonable, I didn't like it." - Clint Eastwood

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
Walking Lunge One-Arm Overhead w/MB (per leg)
Pikes

Spiderman Pushup

Side Plank Row (per arm)
DB Push Press
10 reps each, AMRAP for 20 minutes

Tuesday January 19, 2010

"If you want a guarantee, buy a toaster." - Clint Eastwood

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
Bullwhip
Slide Ham Curls
Body Saw w/adduction/abduction
Loaded Side Plank Hip Raise

Thursday January 21, 2010

"The less secure a man is, the more likely he is to have extreme prejudice." - Clint Eastwood

A - Dynamic Warmup, Hip Mobility & Planking

B - WOD - 40/20 Circuit

Reverse lunge

Pikes

Thrusters

KB Swing

Rows

Friday January 22, 2010

"They say marriages are made in Heaven. But so is thunder and lightning." - Clint Eastwood

A - Warmup

B - Attack of the Spider Monkey

25, 20, 15, 10, 5

Wall Ball Toss (Pick the ball up from the ground)

Burpees

Ab Slides

Week #2 of 2010

The Transformation Contest is in full gear and folks are dropping fat from their bodies like crazy. Let's keep this ball rolling!

Monday January 11, 2010

“Luck is a lazy mans description for a hard workers success.”

A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Lunge & Press Combo
3. Wall Ball
4. Slide Ham Curl
5. Reaching Planks

Tuesday January 12, 2010

“Rowing harder doesn't help if the boat is headed in the wrong direction.”

A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Pushups
A2 – Squat & Tube Row Combo

B1 – Jumping Slamball
B2 – KB Swing

C1 – Slide Lunge (L & R)

C2 – Pikes

Thursday January 14, 2010

“I just get things done instead of talking about getting them done.”

A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Goblet Squats
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds

Friday January 15, 2010

“If you call a tail a leg, how many legs has a dog? Five? No, calling a tail a leg don’t make it a leg.” - Abe Lincoln

A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10