Week #3 - Monday Febrary 14 - Friday February 18, 2011

Monday February 14, 2011
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Pushups
A2 – Squat & Tube Row Combo
B1 – Jumping Ball Slam
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Pikes
D1 - Renegade Row
D2 - Sliding Ham Curl

Tuesday February 15, 2011
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jump Rope or Jumping Jacks
Superset Station#2:
1 – Rotating Push-ups
2 – Mountain Jumpers
Superset Station#3:
1 – Asymmetrically Loaded Squat & Row Hold
2 – Fast Feet on Bench

Thursday February 17, 2011
“It is not because things are difficult that we do not dare, it is because we do not dare that they are difficult.” – Seneca
A - Dynamic Warmup & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up :)
Band Squat & Underhand Row
KB Swing
Body Saw

Friday February 18, 2011
“Great spirits have always encountered violent opposition from mediocre minds.” – Albert Einstein
A – Warm-up
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 w/ Reach to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach

Week #2 of This Session - Monday February 7 - Friday February 11, 2011

Monday February 7, 2011
"The quality of a person's life is in direct proportion to their commitment to excellence." – Vince Lombardi
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Wall Ball
4. Slide Ham Curl
5. Strongman Crunch

Tuesday February 8, 2011
"Do today what others will not, so that you may do tomorrow what others cannot." – Unknown
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

Thursday February 10, 2011
"Si Vis Pacem, Para Bellum. (If you seek peace, Prepare for war.)" – Renatus, a Roman General around 390 B.C.
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
1. SLDL w/DB
2. Walking Push-up & Drag
3. Double Lunge Variation: Lateral + Plia Lunge
4. Squat & Row
5. Ab Slides

Friday February 11, 2011
"Tho' much is taken, much abides, and tho'
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are,
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find, and not to yield."
- from the last lines of Ulysses by Alfred, Lord Tennyson
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 – Bird Dog Planks

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

C1 – DB Clean & Press
C2 – Loaded Side Plank

New Session of Classes! Monday January 31 - Friday February 4, 2011

Monday January 31, 2011
“If there's one thing I've learned, it's that life is one crushing defeat after another until you just wish Flanders was dead.” – Homer Simpson
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 February 1, 2011
"Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom." – Ecclesiastes chapter 9, verse 10
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 – Slide Mountain Climber
D1 - Band Bent Over Row
D2 - Resisted SL Hip Extension

Thursday February 3, 2011
“Most people confuse facts for truth ... They ain't even kissin' cousins.” – Dink Weber
A - Dynamic Warm-up and Hip Mobility
B - 15/15 Intervals Training
Multi-Directional Band Resisted Step-Over

A1) Push-ups
A2) Lateral Hops with Band O/H

B1) Pikes
B2) Slide Ham Curls

DB Squat & Press

Friday February 4, 2011
“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.” - Henry Rollins
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

Final Week of this Session - Monday January 24 - Friday January 28, 2011

Monday January 24, 2011
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
DB or KB 1-Arm High Pull, Clean, Snatch Sequence
1-Arm Band Split Squat to Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
SLDL w/ Anterior MB Reach

Tuesday January 25, 2011
"That which we achieve too easily, we esteem too lightly." – Thomas Paine
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 Resisted Hip Extension - Left Side
6 – SL Bent-Knee Resisted Hip Extension - Right Side

Thursday January 27, 2011
"It is a sublime thing to suffer and be stronger." – Henry Wadsworth Longfellow
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Yoga Push-ups X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Friday January 28, 2011
"The 5 Ss of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." – Ken Doherty
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 – KB Squat & OH Press
2 – Ladder Skips & Hops
Superset Station#2:
1 – Plank & Moving Ab Roller Across Court
2 – Band Resisted Side Shuffle
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges

Week #3 - Monday January 17 - Friday January 21, 2011

Monday January 17, 2011
“Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – Triceps Push Up
3 – SL Dead Lift
4 – Biceps Push Up
5 – SL Hip Hinge & Reach
6 – Hands Over the Line
7 – Skater Jumps
8 – Atomic Planks & 180 Degree Rotation

Tuesday January 18, 2011
"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids.
With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have.
Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now.Success will not wait.
If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
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 January 20, 2011
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Rows & Press
V-Sit Band Chest Press
KB Swing
Slide Ham Curl
Resisted Band Sprints

Friday January 21, 2011
“A critic is a legless man who teaches running” – Channing Pollock
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!