The Final Countdown!
It's the last week of this session and it's been a great time. We've seen some dramatic changes taking place in the abilities, physiques and mindsets of the participants.
Here's to you all!
Monday May 14 - Day One
"The turning point toward change and action is not the infilling of the mind but the exercising of the will."- Chris Widener
A. Dynamic Warm-up - Hip Mobility
B. Team races with ALL of the Toys!
Divide the camp into TWO teams. Each team has, 3 Slam Balls, 3 Sit-up stations, 3 Tuck-Jump Burpee stations, 3 push press stations, 2 kettle bells and 2 tires. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Tuck-Jump Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Dumb bell Thrusters x 30 = 1 point
5. Reverse Crunches x 35 = 1 point
6. Tire sprint to end of court and then back = 1 point
C. Stretching
Tuesday May 15 - Day Two
"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table."- Dean Martin
A. Calisthenics - Hip Mobility
B. Sell-Out Tabata
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. Ring Row x 8 set Tabata
2. Push-up x 8 set Tabata
3. Chin-to-knee x 8 set Tabata
4. Squat x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bulgarian Squats per leg
2. 15 Dips
3. Sprint To the end of the court and back
*Repeat for as many complete rounds as you can in 10-12 minutes*
D. Cool Down & Stretching
Thursday May 17 - Day Three
"Champions keep playing until they get it right."- Billie Jean King
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25 Jumping Pull-ups
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x KB or DB Clean and Press (DB or KB must touch floor between reps)
25x Jumping Pull-ups
D. Cool Down & Stretching
Friday May 18 - Day 4
"It is exercise alone that supports the spirits and keeps the mind in vigor." Marcus Tullius Cicero
A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Jumping Lunges or High Step-ups
Clubs = Rope Pushups
Spades = Knees to Elbows or Reverse Crunches
*Ace = 11*
Face cards = 10
JOKER = 10 reps of each exercise
2's, 3's and 4's = 20, 30 or 40 seconds of planking
C – Post Training Stretching
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