Monday November 9, 2009
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” - Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (L & R)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (Bulgarian or SL, L & R)
2 laps
* 4 complete rounds

Tuesday November 10, 2009
“If you want to see the sun shine, you have to weather the storm.” - Frank Lane
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Low Rows
5 Burpees

Thursday November 12, 2009
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Friday November 13, 2009
"There are two rules for success. (1) Never tell everything you know." - Roger Lincoln
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint 1 end, run the rest X 2
2.) 50 Kettlebell swings
3.) Sprint 1 end, run the rest X 2
4.) 50 Medicine ball slams
5.) Sprint 1 side, run the rest X 2
6.) 50 Two Point Rows (L & R)
7.) Sprint 1 side, run the rest X 2
8.) 50 Lunge stance 180 degree trunk rotations with tubing (L & R)

Week #3 of this session of classes!

Monday November 9, 2009

Week #2...Come get some!

Monday November 2, 2009
"Every great story on the planet happened when someone decided not to give up, but kept going no matter what." - Spryte Loriano
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps: 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls

Tuesday November 3, 2009
"The best way to predict the future is to create it." - Dr. Forrest C. Shaklee
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Bent Over "Pull-ups"
30 Prisoner Squats
50 Bullwhips
100 Jump Rope

Thursday November 5, 2009
"I have learned to be content in whatever circumstances I am in." - Philippians 4:11 (NASB)
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2

Friday November 6, 2009
"It is never too late to be what you might have been." - George Eliot
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Renegade Rows (l & r)
Kettle Swings
SLDL (l & r)