Week #4 - Monday June 27 - Friday July 1, 2011

Monday June 27, 2011
"What would you attempt if you knew you could not fail?" - Erica E. Hirsch
A - Warm Up
B - 15 Second Succession Complexes
Perform 6 consecutive 15 second work periods followed by a 1 minute recovery. Perform 8 rounds.
Exercises:
1 - Side Plank Left
2 - Side Plank Right
3 - Push Ups
4 - Jumping Squats
5 - Squats
6 - Squat Position Hold

Tuesday June 28, 2011
"Just remember this: No one ever won the olive wreath with an impressive training diary." - Marty Liquori
A - Warm Up
B - Thunder & Lightning Complexes
Alternate between 30 seconds of strength training exercises and 15 seconds of power training exercises for 3 total complexes.
Exercises:
1A - Tempo Hands Overhead Squats (drop fast, 3 seconds up)
1B - Jump Split Squats
2A - Tempo Feet Elevated Fist Push Ups (drop fast, 3 seconds up)
2B - Kneeling Speed Chest Press
3A - Tempo Hands Overhead 2 Leg Hip Hinge (down fast, 3 seconds up)
3B - Skater Hops

Thursday June 30, 2011
"The purpose of life is a life of purpose." - Robert Byrne
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 - KB Clean, Forward Lunge & Press
or
2 - Dumbbell Forward Lunge, Curl & Press

Friday July 1, 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 - Warm Up
B - 10, 20, 30 Ladder Intervals & The Push Up Challenge
Perform 10, 20, 30 ladder intervals with a 1:1 work to rest ratio twice, then perform a push up variation for 60 seconds, followed by a 60 second rest.
Exercises:
1A - KB Swings
1B - Push Up & Lateral Movement
2A - Ropes Squat Jumps
2B - Uchi Mata Push Ups
3A - Jumping MB Slams
3B - Atomic Plank & Push Up

Week #3 of this current session - Monday June 20 - Friday June 24, 2011

Monday June 20, 2011
"A man must love a thing very much if he not only practices it without any hope of fame and money, but even practices it without any hope of doing it well." – G. K. Chesterton
A – Warm-up
B – 30 Second Complexes
1 – Ab Slides
2 – Jumping Split Squats
3 – Side to Side Push-ups
4 – Skater Hops
5 – Deep Squats Hold
6 – Burpees

Tuesday June 21, 2011
"Any idiot can run a marathon. It takes a special kind of idiot to run an ultramarathon." – Alan Cabelly
A - Warm-up
B - Continuous 30 Second Movement Ladders
Siff Squats
Side Plank
Prone Cobra
2 Stage Push-up Hold
1 Leg Dead-lift
Offset Hands Push-ups
Run in place
Split Squat Hold

Thursday June 23, 2011
"You can sleep when you die." – Roger Rehwald
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Jumping Slam Ball
4. Slide Ham Curl
5. Strongman Crunch

Friday June 24, 2011
"Succeeding makes you forget the failures." – Harry Cordellos, blind athlete (ran a 2:57 marathon at Boston in 1975)
A - Dynamic Warmup & 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 – Spiderman Pushups
A2 – Bird Dog Plank Hold

B1 – DB Bulgarian Split Squat & Press
B2 – Elevated SL Hip Extension Hold

C1 – KB Windmill
C2 – Loaded Side Plank

Week #2 of This Current Session - Monday June 13 thru Friday June 17, 2011

Monday June 13, 2011
"Man cannot discover new oceans unless he has the courage to lose sight of the shore." – Andre Gide
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Slide Mountain Climber
D1 – Band Resisted Hip Walks
D2 – Prone Cobra

Tuesday June 14, 2011
"In preparing for battle I have always found that plans are useless, but planning is indispensable." – Dwight D. Eisenhower
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Hindu Push Up X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Thursday June 16, 2011
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday June 17, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Lunge Combo
Lateral Shuffle & Run-in-Place Combo
Corkscrew Push-up

New 4 Week Session of Classes - Monday June 6 - Friday June10, 2011

Monday June 6, 2011
“One truth I think I have found is that people overestimate what they can do in the short term but greatly underestimate what they can do in the long term.” – Jeremy Belter
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Walking MB Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Elevated Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Loaded Kneel & Rise

Tuesday June 7, 2011
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Jump Slam Ball
KB or DB 1 Squat & Press
Push-up Plank Alphabet Slides
One Leg Elevated Push Up

Thursday June 9, 2011
“Discretion shall preserve thee; understanding shall keep thee.” – Proverbs 2:11
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Split Squat Slam Ball
4. Slide Ham Curl
5. Pikes

Friday June 10, 2011
“Write down the thoughts of the moment. Those that come unsought for are commonly the most valuable.” – Francis Bacon
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Siff Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Ab Slide (1 sec forward, 3 sec back)

Final Week of this 4 Week Session - Monday May 30 - Thursday June 2, 2011

Monday May 30, 2011 – Memorial Day
“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.” – Billy Graham
A – Warm-up
B – 10, 20, 30 Ladders
1 – Wall Mounted Mountain Climbers
2 – Bulgarian Squat – Right Leg
3 – Bulgarian Squat – Left Leg
4 – Elbows In-to-Out Rows
5 – Band Resisted Lateral Steps

Tuesday May 31, 2011
“Don't take anything personally. Nothing others do is because of you. What others say and do is a projection of their own reality, their own dream. When you are immune to the opinions and actions of others, you won't be the victim of needless suffering.” – Don Miguel Ruiz
A – Warm-up
B – Continuous 30 Second Movement Ladders
1 – Table Top
2 – Prone Cobra
3 – Triceps Pushup
4 – Jumping Squats
5 – Hands Across the Line
6 – SL Hip Hinge w/Rotation
7 – Burpees
8 – Mountain Jumpers

Wednesday June 1, 2011
“Any male can father a child, but it takes a man to become a father.” - Edwin Louis Cole
A - Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Spiderman Pushups (4 sec pause at bottom)
Jumping Slam Ball
1 Arm Reach & Row
KB Swing

Thursday June 2, 2011
“It doesn’t take talent to be on time and it doesn’t take talent to hustle.” - Pete Reiser
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 - Superman
5 - Reverse Plank Hold
B2 – 8 -12 Sprints Circuit
B2 – Exercises
1 – Burpees
2 – Jumping Lunges