Final Week in this Session - Monday February 21 thru Friday February 25, 2011

Monday February 21, 2011
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Pike Combo
Jumping Split Squats
Seated Alternate Rows w/Bands
Plank Rows

Tuesday February 22, 2011
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Biceps Push-up
SLDL w/ Rotation
Burpees

Thursday February 24, 2011
"Never forget that only dead fish swim with the stream." – Malcolm Muggeridge
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SLDL (Stiff Leg) w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Squat & Row

Friday February 25, 2011
"Faith is much better than belief. Belief is when someone else does the thinking." – Buckminster Fuller
A – Warm-up
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 1 20 minute game.

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