Week #3 of Session # 7

MOVIE WEEK!

You've been waiting for it, and here it is! Enjoy!

Week 3 -- Day 1

"We all have dreams. But in order to make dreams come into reality,it takes an awful lot of determination, dedication, self-discipline,and effort." Jesse Owens

A. Dynamic Warm-up, Hip Mobility
B. Jump Rope Races with Partner
C. The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D. Cool Down and Stretching

Week 3 -- Day 2

Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."

A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Kettlebell Snatches or Dumbbell Thrusters
C. Cool Down and Stretching

Week 3 -- Day 3

"Contentment comes not so much from great wealth as from few wants." EPICTETUS

A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with implement (alternating)
Repeat 3 X’s for speed
D. Cool Down and Stretching

Week 3 -- Day 4

“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” Unknown

A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Turkish Get-ups with sandbag
12 Knees to Elbows
12 Jumping Pull-ups
12 Yard Tire push (up & back)
12 Wall Ball Tosses
For speed and time
D. Cool Down and Stretching