Monday June 4 - Saturday June 9, 2012

Monday June 4, 2012
“We hang the petty thieves and appoint the great ones to public office.” – Aesop
A - Warm-up and Hip Mobility
B - 40/20 X 5 Training
Gallows Row
Steps Up w/ KB
Body Saw
DB Squat & Press

Tuesday June 5, 2012
“Don't be content with being average. Average is a close to the bottom as it is to the top. It’s the cream of the crap.” – Me
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 – 2 Points of Contact Plank Hold

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

C1 – Squat Position Hold & Row
C2 – Side Plank Row Hold

Wednesday June 6, 2012
“There is not a more pleasing exercise of the mind than gratitude.  It is accompanied with such an inward satisfaction that the duty is sufficiently rewarded by the performance.” – Joseph Addison
A – Warm Up
B – I am Spartacus…
Step 1 – Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again. Rest again for 2 minutes, then go to Step 2.
1 – Split Squat Jumps
2 – Band Resisted Squat & Row
3 – Jumping MB Slam
4 – 1 Arm KB Swing
5 – Burpee/Atomic Plank Combo
Step 2 - Each exercise is a station. At each station, do as many repetitions as you can for 40 seconds, rest for 20 seconds and move to the next station. There are 5 stations. Perform each station twice, then rest for 2 minutes, then repeat this process again and then you’re done!
1 – Gallows Squat Jumps
2 – Split Stance Band Chest Press
3 – Reverse Lunge & MB Slam
4 – KB 1 Arm Sumo DL
5 – Lunge & Crashing Waves w/ Ropes

Thursday June 7, 2012
“We cannot defend freedom abroad by deserting it at home.” – Edward R. Murrow
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Strength Training
Tempo Push Up
Tempo DB Squat & Press
Tempo Split Squat Hold & Row
Tempo Slide Ham Curls
Tempo Strongman Crunch

Friday June 8, 2012
“Freedom is nothing else but a chance to be better.” – Albert Camus
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

Saturday June 7, 2012
“Men fight for liberty and win it with hard knocks.  Their children, brought up easy, let it slip away again, poor fools.  And their grandchildren are once more slaves.” – D.H. Lawrence
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Saturday
Turkish Get Ups Interval Circuit
1 – LEFT Side 1st Stage Partial Get-Ups: 30 s on, 30 s off
2 – RIGHT Side 1^st Stage Partial Get- Ups: 30 s on, 30 s off
3 – LEFT Side 2nd Stage Partial Get-Ups: 30 s on, 30 s off
4 – RIGHT Side 2^nd Stage Partial Get- Ups: 30 s on, 30 s off
5 – LEFT Side 3rd Stage Partial Get-Ups: 30 s on, 30 s off
6 – RIGHT Side 3^rd Stage Partial Get- Ups: 30 s on, 30 s off
7 – Alternating 1- Repetition Full Getups: Continuous 3 Minutes
8 – Rest for 2 minutes and Repeat

New 4 Week Session Monday May 28 - Saturday June 1, 2012

Monday May 28, 2012
“The brave die never, though they sleep in dust: Their courage nerves a thousand living men.” – Minot J. Savage
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows Row
2 – KB Swing
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – Mountain Jumpers

Tuesday May 29, 2012
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." - Zig Ziglar
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
SL Band Press
Band Resisted Jumping Jacks
Renegade Row
Standing Shoulder-to-Shoulder KB Press
OH Bar Squats
Frog Crunch

Wednesday May 30, 2012
“Let freedom never perish in your hands.” – Joseph Addison
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 – Drop Split Squat

Thursday May 31, 2012
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
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 Band Palloff Press

Friday June 1, 2012
“It takes courage to grow up and turn out to be who you really are.” – e.e. cummings
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 June 2, 2012“The only people with whom you should try to get even are those who have helped you.” – John E. SouthardA – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
One Foot Elevated Squats (Right Side)
Seated "V" Press
Gallows Push-Up Plank Position Roll Out
60, 45, 30, 15
One Foot Elevated Squats (Left Side)
DB Wide Grip Upright Row
Pikes

Final Week of This 4 Week Session - Monday May 21 thru Saturday May 26, 2012

Monday May 21, 2012
“The Pilgrims made seven times more graves than huts.  No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.”  – H.U. Westermayer
A - Warm-up and Hip Mobility
B - 40/20 X 4 Training
DB O/H ½ Kneel & Stand
Band Squat & Row
Atomic Plank & Push Up
Reverse Mountain Climbers

  

Tuesday May 22, 2012
"There is no such thing as gratitude unexpressed.  If it is unexpressed, it is plain, old-fashioned ingratitude.” – Robert Brault
A) Dynamic Warm Up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A – Split Squat & Band Press Combo

B – MB Slam

C1 – Gallows Row
C2 – Body Saw

D – KB Swing

  

Wednesday May 23, 2012
“Gratitude is the memory of the heart.”  – Jean Baptiste Massieu
A - Warm Up
B - Cardio Blast Wednesday
2 Minute Continuous Circuit – perform 2 minutes of work followed by 2 minutes of active recovery for 10 total rounds.
Main Exercise                                Active Recovery Exercise
1 – KB Swing/KB Hip Hinge                Jump Rope
2 – Gallows O/H Squat/Row                Jog in Place
3 – Plank/Push Up Plank                      Strongman Crunch/Hip Ext Hold
4 – Step Ups/Squat Jumps                    Wall Sit/Foam Roll Hips
5 – Band High Pull/Hammer Curl      Wood Chop /Figure “8”

Thursday May 24, 2012
“When we were children we were grateful to those who filled our stockings at Christmas time.  Why are we not grateful to God for filling our stockings with legs?” – G.K. Chesterton
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 & Alt DB Press
Contra-lateral Push-up :)
Band Lawnmower Row
KB Squat & High Pull
Reaching Planks

Friday May 25, 2012
“If you have lived, take thankfully the past.” – John Dryden
A – Warm-up
B – 45/15 X 5
45 seconds of work, 15 seconds of rest X 5 exercises
Renegade Row & Press
KB Goblet Squat
Band Resisted Side Plank Hip Raise & Lower
Rear Leg Elevated Split Squat & MB Lateral Reach
Band Resisted SL Hip Extension

Saturday May 26, 2012
“You say grace before meals.  All right.  But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” – G.K. Chesterton
A – Warm Up
B – Amazing Abs, Bombshell Butt & Sexy Shoulders Workout
15, 30, 45, 60, 60, 45, 30, 15 Pyramid Interval Tri-sets
15, 30, 45, 60
Curtsy Lunge From Deficit (Right Side)
Seated Side-2-Side Press
Gallows Push-Up Plank Roll Out
60, 45, 30, 15
Curtsy Lunge From Deficit (Left Side)
DB Wide Grip Upright Row
Pikes

Week #3 - Monday May 14 thru Saturday May 19, 2012

Monday May 14, 2012
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
1 – Atomic Plank & Push Up
2 – DB Goblet Squat
3 – Gallows Row
4 – Sliding Ham Curls
5 – Pikes

Tuesday May 15, 2012
“The question should be, is it worth trying to do, not can it be done.” – Allard Lowenstein
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 – Mountain Climber/Hands Over The Line Combo
Superset Station#2:
1 – Walking Push Up Slides
2 – Suicide Sprints & Shuffles
Superset Station#3:
1 – Pull Ups Row
2 – Gallows Squats & Hops

Wednesday May 15, 2012
“I don’t believe people are looking for the meaning of life as much as looking for the experience of being alive.” – Joseph Campbell
A - Warm Up
B - Cardio Blast Wednesday
50 – 10 Protocol X 4 Rounds
Push Up Plank w/ Active Leg Hops
½ Squat Band Speed Presses
Battle Ropes Reverse Lunge & Drum Beat
Band Resisted Deadlift
Side Plank Reach & Rotate

Thursday May 16, 2012
“Think of all the beauty still left around you and be happy.” – Anne Frank
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Gallows 1 Arm Row
2 – KB Sumo Dead Lift
3 – Jumping MB Slam
4 – SL Hip Hinge w/ DB
5 – 1 & ½ Push Ups

Friday May 18, 2012
“Life’s most persistent and urgent question is, 'What are you doing for others?'" – Martin Luther King
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 Bulgarian Squats per leg & 5 Spiderman Push Ups per side
or
2) 5 Dumbbell Reverse Lunge & Press per leg then 5 Renegade Rows per side & 10 Ab Slides

Saturday May 19, 2012
“Being defeated is often only a temporary condition. Giving up is what makes it permanent.” – Marilyn vos Savant
A - Warm Up
B - Bodybuilding Bootcamp Training
30 seconds of work, 30 seconds of rest for a single exercise X 4 rounds followed by 1 minute rest. 4 exercise circuit.
1 – DB Wide Grip Uprights
2 – Body Saw
3 – MB Lateral Lunge & Reach
4 – KB Swing
Metabolic Finisher - Speed Punches!

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