Week #2 of this session - Monday November 8 - Friday November 12, 2010

Monday November 8, 2010
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
A) KB Swing
B) KB Squat & High Pull
A) Push- Band Step and Chest Press
B)Pull- Band Reverse Lunge + Row
Slide Lunges
MB Diagonal Chops- Low to High

Tuesday November 9, 2010
“The longer you stay in one place, the greater your chance of disillusionment.” – Art Spander
A - Warm Up
B - Continuous 20 Minute Routine
1 - Skater Hops X 10
2 - Spiderman Push Up X 10
3 - SLDL w/ rotation X 10
4 - Side Plank Reach & Rotate X 10

Thursday November 11, 2010
“To carry a grudge is like being stung to death by one bee.” – William Walton
A - Dynamic Warm-up & Hip Mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Band Overhead Squats
Slide Lunge
Side-to-Side Push-up
Split Squat Band Row
Rotating Atomic Planks

Friday November 12, 2010
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A – Dynamic Warm-up & Hip Mobility
B – Thunder & Lightning Strength & Power Work
A1 ) Goblet Squat (3 sec down, 1 sec pause, explode up)
A2) Sumo Dead-lift (fast descent, fast ascent)

B1) DB 2 Arm Press (3 s descent, 1 s pause, X up)
B2) Free Band Chest Press (fast & controlled)

C1) Low Squat Band Row (3 s release, fast pull, 1 s pause)
C2) MB Slam (fast tempo)

New Session of Class - Monday November 1 to Friday November 5, 2010

Monday November 1, 2010
"A desire presupposes the possibility of action to achieve it; action presupposes a goal which is worth achieving." – Ayn Rand
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

Tuesday November 2, 2010
“Pay no attention to what the critics say. A statue has never been erected in honor of a critic.” – Jean Sibelius
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1- Walking Lunges, Bar Overhead
2- Skater Jumps
Superset Station#2:
1- 4 Count Bear Crawl & Push-up Combo
2- Resisted Band Sprints
Superset Station#3:
1- DB Squat & Press
2- Jump Rope

Thursday November 4, 2010
“Home is the most popular, and will be the most enduring of all earthly establishments” – Channing Pollock
A – Warmup
B - 50/10 Training
Sliding Ham Curl
Single Arm Bent Over Rows - Elbows In to Out
SL Squat to Bench
Side Plank Twist & Reach
Spiderman Push-ups

Friday November 5, 2010
"Commitment is the only true form of passion." - Roy H. Williams
A - Dynamic Warmup & 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 – Burpees
A2 – 1 Arm Extended Planks

B1 – Squat & 45 Degree Press w/MB
B2 – SL Hip Extension w/MB Pullover

C1 – DB Clean & Press
C2 – Loaded Side Plank

Final 2 Minutes – FINISHER!

Final week of this session of class - Monday October 25 - Friday October 29, 2010

Monday October 25, 2010
"Jealous: Unduly concerned about the preservation of that which can be lost only if not worth keeping." - Ambrose Bierce

A. Dynamic Warm-up and Hip Mobility
B. 50-10 x 4 Rounds Circuit

1. Jumping Slam ball
2. Kettle bell Squat & High Pull
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing

5. Heel Elevated SL Hip Extensions

Tuesday October 26, 2010
"Do not worry about your difficulties in Mathematics. I can assure you mine are still greater." - Albert Einstein
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. Mountain Jumpers
**1 Minute Rest Between Sets

Thursday October 28, 2010
"I fight on, I fight to win." - Margaret Thatcher
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
Contralateral Bulgarian Squat & Press
Sliding Ham Curls
Body Saw/Pikes
Spiderman Push Ups

Friday October 29, 2010
"Part of the secret of success in life is to eat what you like and let the food fight it out inside." - Mark Twain
A - Warm Up
B - Continuous 20 Minute Routine
1 - Kneeling Band Drive-over X 10
2 - Push Up X 10
3 - DB Braced AB Squat X 10
4 - 10 Count Prone Cobra X 10

Week #3 of this current session of class - Monday October 18 to Friday October 22, 2010

Monday October 18, 2010
“No man in the world has more courage than the man who can stop after eating one peanut.” – Channing Pollock
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Squat to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach

Tuesday October 19, 2010
“The lady -- bearer of this -- says she has two sons who want to work. Set them at it, if possible. Wanting to work is so rare a merit, that it should be encouraged.” – Abe Lincoln, October 17, 1861 Letter to George Ramsay
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.

A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up

B1) 10-20-30 Ladders#2 with Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up

C1) 10-20-30 Ladders#3 with Burpees
C2) P/U Challenge#3: Alt. Grip SL Push-up

Thursday October 21, 2010
“You don't reward reaction; you reward results.” – Ed Cole
A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Rows & Press
Band Forward Lunge & Press Combo
KB Swing
Slide Ham Curl
Resisted Band Sprints

Friday October 22, 2010
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
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 – Wood chop MB Slams
A2 – DB Resisted Reaching Planks

B1 – Lateral Box Hops
B2 – SL ¾ Push Up Hold

C1 – Alt. B/O DB Row
C2 – T-Push Up Hold

Final 2 Minutes – Finisher!

Week #2 of this current session - Monday October 11 - Friday October 15, 2010

Monday October 11, 2010
“There is a strength in the union even of very sorry men.” – Homer
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Loaded Kneel & Rise
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

Tuesday October 12, 2010
“Inside of a ring or out, ain't nothing wrong with going down. It's staying down that's wrong.” – Muhammad Ali
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – DB Bent Over Row X 10
3 – Body Saw X 10
4 – SL Anterior Reach w/MB X 10

Thursday October 14, 2010
“What would I do if I had only six months left to live? I'd type faster.” – Isaac Asimov
A - Dynamic warm-up & hip mobility
B - 20 minute blast-o-rama
40/20 circuit with:
Front & Rear Leg Elevated Split Squats
Reaching Planks
SLDL w/DB
Sliding Mountain Jumpers

Friday October 15, 2010
"I'm treating you as a friend asking you to share my present minuses in the hope that I can ask you to share my future pluses." - Katherine Mansfield
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 – Walking Lunges, DB O/H
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Resisted Band Shuffles
Superset Station#3:
1 – Renegade Row & Press
2 – Barrier Hops