Week #2 of Session 7

Whew! The first week of the new session is out of the way and what a smoker it was! What are we waiting for, here's week #2:

Week Two – Day 1

“A strong positive attitude will create more miracles than any wonder drug.” Patricia Neal

A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
20 seconds of work, 10 seconds rest repeated for 8 straight sets. Your score is the TOTAL amount of reps you get over all 32 sets
1. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bench Jumps
2. 15 Dips
3. Sprint once around court
*Repeat for as many complete rounds as you can in 10 minutes*
D. Cool Down & Stretching

Week Two – Day 2

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

A. Calisthenics
- Jumping jacks
- shuffle splits
- vertical hops
- lateral hops
*20 seconds each x 2 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets.
Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone Maneuvers
Six (6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Week Two -- Day 3

"Hope in every sphere of life is a privilege that attaches to action. No action, no hope." Samuel Johnson

A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
1. Push-up ladder
2. Ring Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Reverse Crunch ladder
9. Ring Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Chin-to-knees ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Cool Down and Stretching

Week Two – Day 4

"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." - Lee Iacocca

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Run once around the court
2. Dive Bomber push-up x 15
3. Slide board hamstring curls x 20
4. Sprint length of court and back
5. Perform:
--round one, Sky and ground squats x 40
--round two repeat circuit but substitute:
-- Sky and ground jump squats x 40
--round three repeat circuit but substitute:
--Walking lunges x 40 total
--round four, repeat circuit but substitute
--Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 23-26 minutes
D. Cool Down & Stretching