Monday & Tuesday - November 22 - 23, 2010

Monday November 22, 2010
"Sure, luck means a lot in football. Not having a good quarterback is bad luck." - Don Shula
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Bent Over Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday November 23, 2010
"If a lump of soot falls into the soup and you cannot conveniently get it out, stir it well in and it will give the soup a French taste." - Jonathon Swift
A - Warm-up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest. Perform up to 5 total rounds.
Beginner - Hands Elevated Burpee, T-Push-up Hold, Squat
Intermediate - Burpee, T-Push-up Hold, Overhead Reverse Lunge
Advanced - Burpee, T-Push-up, Overhead Forward Lunge

Have a blessed and GREAT Thanksgiving!

Week #3 of this session - Monday November 15, thru Friday November 19, 2010

Monday November 15, 2010
"The secret of success is constancy to purpose." – Benjamin Disraeli
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 Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo Row (fast back, 3 seconds row)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday November 16, 2010
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – KB Asymmetrical Suitcase Split Squat
2 – Skater Jumps
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Renegade Row & Reach
2 – Ladder Skips, Hops & Runs

Thursday November 18, 2010
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
Lateral Sprint Step on BOSU

A) Pushups
B) Kneeling Band Row

A) Pikes
B) Slide Ham Curls

DB Squat & Press

Friday November 19, 2010
"The willingness to make a big mistake is often the birth of big success." – Roy H. Williams
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 – Jumping MB Slam X 10

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