Monday May 7 - Saturday May 12, 2012

Monday 7, 2012

"Nothing is worth more than this day."

A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 10 minutes are up. Rest 2 minutes between rounds.
Round 1
Push-ups
DB Goblet Squats
Burpees
Front to Back Lunges (10 on both sides)
Gallows Row
Round 2
Slide Lunges (10 per side)
Pikes
Mountain Jumpers
Close Grip Push Ups
KB Swings

Tuesday May 8, 2012

"Patience is the ability to idle your motor when you feel like stripping your gears."

A – Calisthenics and Planking
B – “I Go – You Go” Partner Rows
Partner up. Perform 30 “I Go – You Go” Band Squat & Row.
C – WOD
4 – 5 Rounds for Time of:
7 Side Plank Band Rows (per side)
14 DB Squat & Press
21 Gallows Push Ups
100 Jump Rope

Wednesday May 9, 2012

"People are lonely because they build walls instead of bridges."

A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Reverse Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (30s each side)
Phase Two:
Single Hip Hinge (60s each leg)
½ Squat Alternate Band Rows (60s)
Strongman Crunch (60s)
T-Push Ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead Lift (60s each)
Dips (60s)
Table Top (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s, 15s, 10s each - 3 circuits)

Thursday May 10, 2012

"It isn't our position but our disposition that makes us happy."

A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the facility. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.

Friday May 11, 2012
"I believe that there's an athlete in all of us."
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- MB Jump & Slam
- Gallows Rows
- Goblet squat with Kettle Bell
- SL DB Hip Hinge
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg

Saturday May 12, 2012
“Isn’t it a strange fact of life that golfers are happiest when they are below par.” – Me
Stacking KB & Bodyweight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30
Rest :30

Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Prisoner Squat :30, Underhand Row :30 per hand, Clean and press
:30 per hand, Squat & High Pull :30

New 4 Week Session Monday April 30 - Saturday May 5, 2012

Monday April 30, 2012
"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment." – Eric Butterworth
A – Warm Up
B – Welcome to Monday, The Greatest Day of The Week!
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
DB Renegade Row & Press

Tuesday May 1, 2012
“Making life “easy” for children usually makes life “hard” for them in adulthood" - Napoleon Hill
A - Warm Up
B – Just Gotta Love Tuesday
50 – 10 Protocol X 4 Rounds
Ab Slides
½ Squat Band Speed Presses
Gallows O/H Squats
Dip Bars Front-2-Backs & Press
Lunge Position Band Resisted Lawn Mowers

Wednesday May 2, 2012
"If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?" – Stephen Levine
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Sliding Ham Curl Mountain Climbers
Band Resisted, ½ Kneeling Speed Row
Gallows Split Squat Jumps
Rear Leg Elevated Power Hops
Band Resisted Broad Jump Burpees

Thursday May 3, 2012
“When wealth is lost, nothing is lost; when health is lost, something is lost; when character is lost, all is lost.” – Billy Graham
A - Warm-up
B - Continuous 30 Second Movement Ladders
Split Squats
SL Hip Extension
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Bird Dog Plank Hold
Table Top Hold
Burpees

Friday May 4, 2012
"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve." – Anonymous
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-up & Pike Combo
A2 – Squat & Band Row Combo

B1 – Jumping Split Squat Slam Ball
B2 – KB Swing

C1 – Push Up Position Hammer Curl (L & R)
C2 –Mountain Jumpers

D1 – Band Resisted Lateral Step
D2 – Supermans

Saturday May 5, 2012
"Today is the tomorrow I was so worried about yesterday." – Anthony Hopkins
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
30 secs work, 15 secs rest X 6 exercises followed by 90 secs rest. Perform 5 rounds.
1 – Side Plank & Band Press R
2 – Side Plank & Band Press L
3 – Body Saw
4 – Seated Side-2-Side KB Press
5 – Elevated DB Resisted Hip Extension
6 – “I Dream of Genie” Push Up

Monday April 23 - Saturday April 28, 2012

Monday April 23, 2012
“Did you ever notice: When you put the 2 words "The" and "IRS" together it spells "THEIRS?" – Anonymous
A - Dynamic Warm-up & 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 & DB Press
1 ½ Push Up
Gallows Underhand Row
KB Swing
Reaching Planks 

Tuesday April 24, 2012
“A penny saved is a government oversight.” – Anonymous
A - Warm Up
B - Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – Jumping Slam Ball X 10
4 – Bottom to ½ Squats X 10

Wednesday April 25, 2012
“The older you get, the tougher it is to lose weight because, by then, your body and your fat are really good friends.” – Anonymous
A – Dynamic Warm Up
B – Workout - Cardio Band Blast (45 Minute Class)
45 – 15 Routine – 10 Exercise X 3 Rounds. 2 minutes rest between rounds
1 – Lateral Shuffle Left
2 – Lateral Shuffle Right
3 – Lateral Hop Left
4 – Lateral Hop Right
5 – Back Pedal
6 – Split Squat Left
7 – Split Squat Right
8 – Back Pedal
9 – Stationary Run
10 – Split Jump

Thursday April 26, 2012
“If you think there is good in everybody, you haven't met everybody.” – Anonymous
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
1 Arm DB Squat & Press
Push Ups w/4 Second Pause
Split Squat Hold & Row
Slide Ham Curls
Slalom Skiers Position Palloff Press

Friday April 27, 2012
“I don't feel old. I don't feel anything until noon. Then it's time for my nap.” – Bob Hope
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
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

Saturday April 28, 2012
“The male is a domestic animal which, if treated with firmness and kindness, can be trained to do most things.” – Jilly Cooper
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
MB Lateral Lunge & Reach
Push Up Plank w/ Active Leg Hops
Band Resisted Incline Press w/ Loaded Hips

Monday April 16 - Saturday April 21, 2012

Monday April 16, 2012
"Anyone can steer the ship when the sea is calm." - Publilius Syrus
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
DB Squat & Press
Mountain Jumpers
KB Hip Hinge
Strongman Crunch
Band O/H Frankenstein Walk
Spiderman Pushup

Tuesday April 17, 2012
"People write memoirs because they lack the imagination to make things up." – Tom Robbins
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 – Pushups
A2 – Long Plank Hold

B1 – 1 Arm KB Sumo Deadlift
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday April 18, 2012
"The only difference between where you are now and where you'll be next year, is the books you read and the people you meet." - Charlie Jones
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Body Saw & Pike Combo
Split Squats Hold
Gallows Row
Band Lateral Shuffle & Sprint Combo

Thursday April 19, 2012
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
Band High Knee Monster Walks
Burpees
DB Resisted Hip Extenstion

Friday April 20, 2012
“A man is about as big as the things that make him angry.” – Winston Churchill
A - Warm-up and Hip Mobility
B – 15/15 Tabata Training
Spiderman Push Up/Prisoner Squats
Band Tug-of-War/Mountain Climbers
DB Seated S-2-S Press/Lying Heel Raises
KB Swing/KB Hip Hinge

Saturday April 21, 2012
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
No class today. I’m in Dallas at the Elite Training Workshop so I can be a better coach for YOU!

Week #2 - Monday April 9 - Saturday April 14, 2012

Monday April 9, 2012
"Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom." – John Rohn
A – Warm Up
B – 30-30 X 4
30 seconds of work followed by 30 seconds of rest, 5 exercise circuit, 4 rounds.
1 – DB Squat & Alternate Press
2 – KB Swing
3 – Gallows Row
4 – Band Forward Lunge & Press
5 – Slide Ham Curl

Tuesday April 10, 2012
“The patriot's blood is the seed of Freedom's tree.” – Thomas Campbell
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Belt Squat’s & Horizontal Leg Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)

Wednesday April 11, 2012
“We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls.” – Robert J. McCracken
A – Warm Up
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
2 – Push Up Position Lateral Feet Hops
Superset Station#2:
1 – Band Resisted Bear Crawl
2 – Band Resisted Squat Jumps
Superset Station#3:
1 – Gallows Row w/Hip Extension
2 – Gallows Ab Rollouts

Thursday April 12, 2012
“Too many people overvalue what they are not and undervalue what they are.” - Malcolm Forbes
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Jump & Slam Ball
DB 1 Arm Clean & Press
Push-up & 1 Arm Slides
1 Arm Gallows Row

Friday April 13, 2012
“It’s not about time, it’s about choices. How are you spending your choices?” –Beverly Adamo
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit
Hip Hinged “Y, T, W, L”
PVC Dips & Chest Press

Saturday April 14, 2012
“Love is not blind - it sees more, not less. But because it sees more, it is willing to see less.” – Rabbi Julius Gordon
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Part The Uno – 10 – 3 Core Crazies…
1 – Side Plank with Abduction (R)
2 – Side Plank with Abduction (L)
3 – Band Resisted SL Hip Extension Hold (R)
4 – Band Resisted SL Hip Extension Hold (L)
5 – Plank With Active Leg Slides
Part The Dos – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. 10 total cycles.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Seated Russian Twist, Jumping MB Slams, Standing MB Figure 8’s)
3 – Kettlebell Complex (1 Arm DL (L & R), 2 Arm Swing)
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up/Plank Complex (Mountain Jumpers, Mountain Climbers, Plank Position Push Up)