Week #2 of this current session - Monday May 16 - Thursday May 19, 2011

Monday May 16, 2011
“When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
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
Corkscrew Push Up
DB Reverse Lunge & SLDL

Tuesday May 17, 2011
“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” – Norman Vincent Peale
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

Wednesday May 18, 2011
“The price of greatness is responsibility.” – Winston Churchill
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Hindu Push Up X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Thursday May 19, 2011
"I believe in Christianity as I believe that the sun has risen: not only because I see it, but because by it I see everything else." – C.S. Lewis
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 Bulgarian Squat from Deficit
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 – 8 Skater Hops & 4 Forward Lunges

Monday May 9, 2011
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’" – William A. Ward
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 Lunge Stance Bent Over Underhand Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)

Tuesday May 10, 2011
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate

Thursday May 12, 2011
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Iso-Explosive Airborne Pushups (4 sec pause)
Rows
1-Leg Overhead “V” Push-up Hold
Burpees

Friday May 13, 2011
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Lunge Combo
Lateral Box Hop or Shuttle
Spiderman Push-up

Final week in this session of classes - Monday May 2 - Friday May 6, 2011

Monday May 2, 2011
"Until you commit your goals to paper, you have intentions that are seeds without soil." – Anonymous
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. Goblet Squat with Pulse
3. Jumping Slam Ball
4. Slide Ham Curl
5. Pikes

Tuesday May 3, 2011
"The nose of the bulldog is slanted backwards so he can continue to breathe without letting go." – Winston Churchill
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Burpee
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber

D1 – Band Resisted Forward Lunge Stance & Incline Press
D2 – Band Resisted Split Squat

Thursday May 5, 2011
“I felt I would live a long, lonely, useless life and die alone and unmissed (did I mention that I never bothered filling out any grad-school applications?) It’s self-indulgent, I know, but this is what happens to the overachieving but essentially useless children of parents who raised their children to do well on tests but failed to equip them with the poison-tipped spurs of true ambition.” – Jon Fasman, The Geographer’s Library, p.5
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 w/ DB or KB
Band Resisted Hip Walk
Plank & Glide w/DB
Atomic Plank & Push-up
Turkish Get-up

Friday May 6, 2011
"An 'unemployed' existence is a worse negation of life than death itself." – Jose Ortega y Gasset
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. Roll the dice again and follow instructions to progress to next station.

Week #3 of this current session of classes - Monday April 25 - Friday April 29, 2011

Monday April 25, 2011
“Finding fault is easy. It's improving that's hard.” – Plutarch
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 – Burpee & Jumping Jack Combo
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – Side Shuffle & 4 Forward Lunges

Tuesday April 26, 2011
"Perfection is not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
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 – Corkscrew Push Up
3 – SL Dead Lift
4 – Triceps Push Up
5 – SL Hip Hinge w/Rotation
6 – Hands Over the Line
7 – Skater Jumps
8 – Burpees

Thursday April 28, 2011
“Only a stomach that rarely feels hungry scorns common things.” – Horace
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Tempo Body Slide (3 sec forward, 1 sec back)

Thursday April 29, 2011
“Isn’t it a strange fact of life that golfers are happiest when they are sub-par.” – Me
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