Monday December 20 thru Thursday December December 23, 2010

A Return to "Old School"...

Monday December 20, 2010
"When you hang out with the ordinary you lose your desire to be exceptional" – Sheryl Brady
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Reaching Planks
A2 – Squat & Tube Row Combo

B – Fat Burning Band Sprints

C1 – Slide Lunge (L & R)
C2 – Pikes

D - Mountain Jumpers

Tuesday December 21, 2010
"Setting goals is not the main thing. It is deciding how you will achieve them, and staying with that plan." – Tom Landry (Hall of Fame Coach)

A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes

Wednesday December 22, 2010
"You don't drown by falling in the water; you drown by staying there." – Ed Cole
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 = Strongman Crunch
Clubs = Band BO Alt Row (L & R)
Spades = Push-up
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reaching Planks (L & R)
Clubs = Band Push Press
Spades = Spiderman Pushups
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!

Thursday December 23, 2010
"When the pressure comes, preferences give way while convictions hold firm." – Ed Cole
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.

Week #3 of this current session - Monday Dec 13 thru Friday Dec 17, 2010

Monday December 13, 2010
"The secret is this: there is no secret." - Paraphrased from John L. Parker
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Jumping squats w/band
Dead-lift w/band
Push-up w/band
Body Saw w/adduction & abduction
Slide Lunge & lateral shoulder abduction

Tuesday December 14, 2010
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A - Warmup
B - 50/10 Training
Sliding Ham Curl
Squat & row
Scorpion push-up
Band push press
Strongman crunch

Thursday December 16, 2010
"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards." - Paul "Bear" Bryant
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 15 seconds rest X 4 rounds = 20 minutes.
Pikes
Jumping Reverse Lunge Ball Slams
Wall Based Mountain Climb/Push-up Combo
SLDL Band Rows
Rotating Atomic Planks
Skater Jumps

Friday December 17, 2010
"Habits are cobwebs at first; cables at last. " - Chinese Proverb
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
Band Resisted Lying Hip Extensions
Spiderman Push-up
Squat Hold Rows, Elbows in to out
Reaching Planks

Monday December 6, 2010
“If all the crutches were laid end to end, there still wouldn't be enough for the LAME EXCUSES!” – Tom Terwilliger
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 SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Tuesday December 7, 2010
“No citizen has a right to be an amateur in the matter of physical training… What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Ladder Runs & Skips
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Jump Rope

Thursday December 9, 2010
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life.” – Edward B. Butler
A - Warm Up
B - Continuous 20 Minute Routine
1 – Prisoner Kneel & Rise X 10
2 – Atomic Plank & Push Up X 10
3 – DB or MB Braced AB Squat X 10
4 – KB Swings X 10

Friday December 10. 2010
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
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 – 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!

New Session of Classes - Monday November 29 thru Friday December 3, 2010

Monday November 29, 2010
"I usually take a two hour nap from one to four." - Yogi Bera
A – Warm-up
B - 30/30 training
DB Reverse Lunge from Deficit
Band Resisted Pushups
Band Forward Lunge & OH Press
Strong Man Crunch
Slide Ham Curls

Tuesday November 30, 2010
"Don't say something during the day that you have to take back at night." - David Sellers, my father-in-law
A – Dynamic Warm-up and Stretching
B – WOD - 40-20 Circuit
40 seconds of work, 20 seconds of rest X 5 rounds.
Side-to-Side MB Slams
Renegade Row & Press
Walking KB Swings
Anterior Reach & Row w/Bands

Thursday December 2, 2010
"A lawyer will do anything to win a case, sometimes he will even tell the truth." - Patrick Murray
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Atomic Plank & Push-up
Prisoner Squat
Slide Lunge
Body Saw
Prone Cobra
Burpees

Friday December 3, 2010
"Egotist: A person of low taste, more interested in himself than in me." - Ambrose Bierce
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"

A1 – Push-ups
A2 – Squat & Tube Row Combo

B1 – Jumping Slam Ball
B2 – KB Swing

C1 – Slide Lunge (L & R)
C2 – Pikes

D1 - Band Bent Over Row
D2 - Resisted SL Hip Extension