New session of classes

Monday March 1, 2010

"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain

A - Warm-up

B - 40 - 20 training

40 seconds of work, 20 seconds of rest X 4 rounds

Rows
Bar Over-Head Squats
Twisting Slide Lunge w/MB
Bear Crawls

KB Swing

Tuesday March 2, 2010

"The truth of the matter is that you always know the right thing to do. The hard part is doing it." - General H. Norman Schwarzkopf

A - Warm-up

B - 50 - 10 training

50 seconds of work, 10 seconds of rest X 4 rounds

Resisted Sprints to Cone & Back
Spiderman Push-ups
MB Slams
DB Squat & Press

Sliding Ham Curls

Thursday March 4, 2010

"It is exercise alone that supports the spirits and keeps the mind in vigor." - Marcus Tullius Cicero

A - Warm-up

B - 40 - 20 training

40 seconds of work, 20 seconds of rest X 4 rounds

Squat Position Band Rows
Bulgarian Squats w/ DB's
Prone Cobra
Reaching Planks

KB Swing

Friday March 5, 2010

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." – Thomas Edison

A - Warm-up

B - 50 - 10 training

40 seconds of work, 20 seconds of rest X 4 rounds

Squat & Band Press
Corkscrews w/DB or MB
Ab Slide
Resisted Side Shuffle to Cone & Back

KB Sumo Squat & Press O/H

Last week of this February Session

Monday February 22, 2010

"There is no revenge so complete as forgiveness." - Josh Billings

A – Calisthenics & Planking
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong

The Circuit – Red, Black or Purple band, 40/20 Protocol

High Pulls

Front Squats
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL

Tuesday February 23, 2010

"When a machine begins to run without human aid, it is time to scrap it - whether it be a factory or a government." - Alexander Chase

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
SL Squat to Bench
Side-to-Side Push-up
Sliding Ham Curls
Loaded Side Plank Hip Raise

Thursday February 25, 2010

"You will know that forgiveness has begun when you recall those who hurt you and feel the power to wish them well." - Lewis B. Smedes

A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo SL Hip Ext (3 sec up, fast down)
4) Tempo Row (fast back, 3 seconds row)
5) Tempo Body Slide (3 sec forward, 1 sec back)

Friday February 26, 2007

"Life is an adventure in forgiveness." - Norman Cousins

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
40/20 circuit with:
Box Jumps or High Step Ups

Atomic Planks

SLDL w/DB

Sliding Mountain Climbers

Band Push Presses

Week #3 of this February 2010 session

Monday February 15, 2010

"The secret to people is to realize that no matter how successful, rich or famous a person is ... inside is a little kid who is afraid of the dark ... talk to that kid." - Dink Weber

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit

1. 4-Point Reverse Plank Variation

2. Mountain Climber Push-up Variation

3. Double Lunge Variation: Reverse + Forward Lunge

4. SLDL + Row Variation

5. Front Plank to Push-up Transfer Variation

Tuesday February 16, 2010

"There are two rules for success. (1) Never tell everything you know." - Roger Lincoln

A – Dynamic Warm-up, Hip Mobility and Planking
B – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Renegade Rows
10 Burpees
1 Suicide Sprint

Thursday February 18, 2010

“When you let others create your world for you, they will always create it too small.” – Edwin Louis Cole

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit

1. X-Band Hip Walks Variation

2. Dive Bomber Push-up Variation

3. Double Lunge Variation: Lateral + Plia Lunge

4. Squat to Row Variation

5. Side Plank to Push-up Transfer Variation

Friday February 19, 2010

"The strongest reason for the people to retain the right to keep and bear arms is, as a last resort, to protect themselves against tyranny in government." – Thomas Jefferson

A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit

1. Slide Ham Curls

2. Reaching Planks + Push-up Variation

3. Double Lunge Variation: Rotational + Forward Lunge

4. Renegade Rows & Raise

5. Prone Cobra Variation

Week #2 of this February session of classes

Monday February 8, 2010

“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 50-10-5 Circuit
In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:
1. Slam ball
2. Kettle bell Swings
3. Loaded Side Plank Hip Raise
4. Squat/Row Combo w/tubing

5. Hip/Thigh Extension

Tuesday February 9, 2010

“Next time you’re tempted to say you “can’t,” remember that what you’re really saying is, “I don’t want to.” – Craig Weller

A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Low Rows
Round 2
Slide Lunges
Pikes
Tuck Jumps (or 5 Turkish Get-ups)
Dips
Rope Push-ups

Thursday February 11, 2010

“Exercise is fertilizer for the brain.” - Dr. Kenneth Cooper

A - Warm-up & Calisthenics

B - 50-10-5 Circuit

In this workout there are FIVE stations.

You move through each station after 50 seconds with a 10 second transition time between each station. We will do four rounds.

The stations are:

1. Sitting V-Presses w/DB's

2. Bulgarian Squats

3. KB Swings

4. Jump Rope

5. Slide Mountain Climber

Friday February 12, 2010

"It ain't the size of the dog in the fight ... it's the number of dogs in the fight who are on your side." - Dink Weber

A - Warm-up

B - 30 - 30 training

30 seconds of work, 30 seconds of rest X 4 rounds

1. Rows
2. Hands Over-Head Squats w/Band
3. Pikes
4. DB Push Press

5. SLDL w/KB

New session of classes! Come get some...

Monday February 1 2010

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.

30/30 circuit with:
Split Squat Band Row
Slide Ham Curls
Side-to-Side Push-up
SLDL with DB
Body Saw

Tuesday February 2 2010

“Do what you can, with what you have, where you are.” — Theodore Roosevelt

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD - 40-20 Circuit

40 seconds of work, 20 seconds of rest X 4 rounds = 20 minutes.
Jump Rope
Reaching Planks

KB Swings
DB Thrusters

Strongman Crunch

Thursday February 4 2010

“You surround yourself with losers because you don’t want to be alone and so you become one of them” - Me

A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Squat & Row Combo
3. Wall Ball
4. Slide Pushups
5. Step ups

Friday February 5 2010

"About all you can do in life is be who you are. Some people will love you for you. Most will love you for what you can do for them, and some won't like you at all." – Rita Mae Brown

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead
(Lap 1 R, Lap 2 L)
C – Workout of the Day

Stacking your training...

Reaching Planks X 30 seconds, rest 30 seconds

Reaching Planks X 30, Atomic Planks X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, rest 30

RP's X 30, AP's X 30, Pikes X 30, Y-Squats X 30, Squat & Hold X 30, rest 2 minutes

2 to 3 rounds depending upon ability