Week #4 of this session of classes - Monday August 1 - Friday August 5, 2011

Monday August 1, 2011
“There is only one real sin, and that is to persuade oneself that second-best is anything but the second-best.” – Doris Lessing
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 & Lower
Corkscrew Push Up
DB Reverse Lunge & SLDL Combo

Tuesday August 2, 2011
“Whatever you can do or dream, you can do, begin it. Boldness has genius, power and magic in it. Begin it now.” – Johann Wolfgang von Goethe
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 – Renegade Push-up, Row & Press
2 – 10 Skater Hops & 2 Burpee/Star Jumps

Thursday August 4, 2011
“Nothing would be done at all if a man waited until he could do it so well that no one could find fault with it.” – John Henry Newman
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)

Friday August 5, 2011
“You'll never plow a field by turning it over in your mind.” – Irish Proverb
A - Warm Up
B - 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 - 10 KB Swings, 5 Goblet Position Reverse Lunge & Step Ups per leg & 5 Spiderman Push Ups per side
or
2 - 10 Dumbbell Reverse Lunge & Curl then 10 Renegade Rows & 10 Rock & Roll Planks

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

Monday July 25, 2011
“Action is eloquence.” – Shakespeare
A - Dynamic Warm-up & Hip Mobility
B - 40/20 X 5
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Slide Ham Curl
4. Pikes

Tuesday July 26, 2011
"No man is entirely worthless, he can always serve as a bad example." – Brian Oldfield, smoking cigarettes between his shot puts.
A – Warm-up
B – 10, 20, 30 Ladders
1 – Mountain Climbers from a Deficit
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – Elbows Out Rows
5 – Band Resisted Lateral Steps

Thursday July 28, 2011
"Every day you have to test yourself. If you don't, it's a wasted day." – Terry Butts, Marine Corps Male Athlete of the Year
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Spiderman Pushups
Jumping Slam Ball
Split Squat Stance Hold & Row
KB Swing

Friday July 29, 2011
"Cowards never started and the weak died along the way." – Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.
A – Warm-up
B1 – 10-3 Core Stability Holds
B1 Exercises
1 – 2 Point Plank Bird Dog Hold
2 – Right Side Plank Hold with 1 Leg Elevated
3 – Left Side Plank Hold with 1 Leg Elevated
4 – Prone Cobra
5 – Superman
B2 – 8 -12 Sprints Circuit
B2 – Exercises
1 – Band Resisted Burpees
2 – Band Resisted Mountain Climbers

Week #2 of This Current Session of Classes - Monday July 18 - Friday July 22, 2011

Monday July 18, 2011
"You are the only person on earth who can use your ability." – Zig Ziglar
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
1 Arm KB Swing
Push-up & Pike Combo
Seated Band Rows
DB Reverse Lunge & Step Up
Band Resisted Reaching Plank

Tuesday July 19, 2011
“What the world needs is more geniuses with humility, there are so few of us left.” – Oscar Levant
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 – Bird Dog Plank

B1 – Bulgarian Squat
B2 – SL ¾ Push Up Hold

C1 – DB Hip Hinge & Curl
C2 – T-Push-Up Hold

Final 2 Minutes – Finisher!

Thursday July 21, 2011
“Many politicians are in the habit of laying it down as a self-evident proposition that no people ought to be free till they are fit to use their freedom. The maxim is worthy of the fool in the old story who resolved not to go into the water till he had learned to swim.” – Thomas Macaulay
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 Lying Hip Extension - Left Side
6 – SL Lying Hip Extension - Right Side

Friday July 22, 2011
“I never give them hell. I just tell the truth and they think its hell.” – Harry Truman
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge w/ DB
Lateral Hurdle Jumps
Strongman Crunch

It's a New Session of Classes! Monday July 11 - Friday July 15, 2011

Monday July 11, 2011
“Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.” – Lou Holz
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Stance Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank
Back Plank Hold
Burpees

Tuesday July 12, 2011
“Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains two descriptions: might have, and should have.” – Louis E. Boone
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Spiderman Push Ups X 10 Count
3 – Bulgarian Squats with Hops X 10
4 – Side-to-side MB Slam X 10

Thursday July 14, 2011
“I know God will not give me anything I can’t handle. I just wish that He didn’t trust me so much.” – Mother Teresa
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Tube Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Forward Lunge & Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Supermans

Friday July 15, 2011
“We have no right to ask when a sorrow comes, “Why did this happen to me?” unless we ask the same question for every joy that comes our way.” – Philip E. Berstein
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 & 45 Degree Press
2 – Fast Feet in Ladder
Superset Station#2:
1 – Row & 4 second hold
2 – Burpee & Jumping Jack Combo
Superset Station#3:
1 – Atomic Plank w/ Push-up & Pike
2 – 7 Skater Hops & 4 Forward Lunges

Bring a Buddy Days - Thursday July 7 and Friday July 8, 2011

Thursday July 7, 2011
"It's the quitting that really is hard." - Gene Thibeault
A - Warm Up
B - Dice Game
The are 6 stations in this module. Begin at any station, roll the die to determine a base number of repetitions to perform, then use the "multiplier" to find the total number of repetitions to execute. Perform the exercise listed on the sheet for the required number of repetitions. Roll the die again to determine which station to go to next. Use the transition method described on the sheet to get to the next station. Play for 20 minutes.

Friday July 8, 2011
"Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind." - Plato, The Republic
A – Warmup
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
KB Swing
Band Split Squat Hold & Row
Side Plank Hip Raise
Rear Leg Elevated Split Squat & Single Arm Press
Iso Explosive Push-up w/ 4 Second Pause/Hold