Week #2 of this current session - Monday August 15 - Friday August 19, 2011

Monday August 15, 2011
“They are not dead who live in the hearts they leave behind.” – Native American Proverb
A – Warm Up
B – 30/15 Metabolic Circuit
Do each exercise in the following 6 exercise circuit for 30 seconds with a 15 second transition between exercises. There is a 1 minute rest and transition between sets.
1 – Slide Ham Curls
2 – Push Ups
3 – Slide Mountain Jumper
4 – Seated MB Slams
5 – Rows
6 – Skater Hops

Tuesday August 16, 2011
“If you live to be a hundred, I want to live to be a hundred minus one day, so I never have to live without you.” – Winnie the Pooh
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 – 3 Point Plank

B1 – Bulgarian Squat with Hop
B2 – SL ¾ Push Up Hold

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

Final 2 Minutes – Finisher!

Thursday August 18, 2011
“Don't let yesterday use up too much of today.” – Will Rogers
A – Warm Up
B – 45/15 Endurance Intervals
1 – 1 Arm DB Split Squat Hold & Press
2 – Contralateral Push Ups
3 – Band Resisted Shuffles
4 – Anterior Reach w/ MB
5 – Body Saw

Friday August 19, 2011
“Love takes off masks that we fear we cannot live without and know we cannot live within.” – James Baldwin
A - Warm Up
B - Continuous 20 Minute Routine
1 – Weighted Kneel and Rise X 10
2 – Spiderman Push Up X 10
3 – SLDL w/ rotation X 10
4 – Strongman Crunch X 10

NEW 4 WEEK SESSION OF CLASSES! - Monday August 8 - Friday August 12, 2011

Monday August 8, 2011
“When we are whom we are called to be, we will set the world ablaze.” – Catherine of Siena
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & O/H Lateral Reach
SL Hip Hinge w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Jumping Squat & Row

Tuesday August 9, 2011
“A just and reasonable modesty does not only recommend eloquence, but sets off every great talent which a man can be possessed of.” – Joseph Addison
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Single Leg Back Plank Hold
Prone Cobra
Split Squat Hold
Triceps Push-ups
SL Hip Extension
1 Leg Dead-lift
Burpees

Thursday August 11, 2011
“Hell is not so bad as the road that leads to it.” – Yiddish Proverb
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Twist & O/H Thrust
Plank Rows

Friday August 12, 2011
“The sin of our times is the sin that believes in nothing, cares for nothing, seeks to know nothing, interferes with nothing, enjoys nothing, hates nothing, and finds purpose in nothing. Lives for nothing and remains alive because there is nothing for which it will die.” – Dorothy Sayers
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Pushups
A2 – Squat Hold & 1 Arm Tube Row Combo
B1 – Jumping Ball Slam
B2 – KB Swing
C1 – Slide Lunge & 1 Arm Press (L & R)
C2 – Pikes
D1 – T Position Hold
D2 – Sliding Ham Curl

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