The Firestorm is getting hotter and hotter!
Here is this week's training protocol:
Monday June 4 - Week 2 - Day 1
"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."-Anonymous
A. Calisthenics - Hip Mobility – Team Tag
B. Team races with the Ramp!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 3 kettle bells and the length of the court. Score as many points as you can on each station.
We will play two 15 minute games
Game ONE:
1. Court Sprint = 1 point
2. Wall Ball x 12 = 1 point
3. Kettle bell squat high pulls x 20 = 1 point
4. 45 second plank = 1 point
5. Dips x 20 = 1 point
Game TWO:
1. Court Sprint = 1 point
2. Slam Ball x 14 or Slam ball burpees x 7 = 1 point
3. Kettlebell high pulls x 20 or Kettlebell high pull burpees x 10= 1 point
4. 60 second plank or Sandbag Get-ups x 10 = 1 point
5. Dips x 20 or Dips to a squat jump x 12 = 1 point
C. Post Training Stretching
Tuesday June 5 - Week 2 - Day 2
"When you've been defeated and you feel hopeless and all you want to do is feel sorry for yourself, this is the time when a true champion evolves; to pick themselves up and keep going no matter how many times they've fallen in the past." –Anonymous
A. Calisthenics - Hip Mobility
B. Small Group Training
Teams of 3 people each
First game:
1. Sprint ends, skip sides
2. 100 Rows
3. 100 Dumbbell push press
4. Sprint ends, skip sides
5. 100 Ankle touches
6. 50 Burpees
Second game:
1. 2 laps around court
2. 100 Rows
3. 100 Goblet squats
4. 2 x around court
5. 100 Ankle touches
6. 100 Jump Squats
Third game:
1. Sprint ends, run sides x 2
2. 100 Dumbbell push press
3. 100 Goblet squats
4. 2 x around court
5. 100 Reverse Crunches
6. 100 Jump Squats
Fourth Game:
1. Once around court
2. 100 dumbbell thrusters
3. 100 Ground and Sky squats
4. Once around court
5. 100 Heels to ceiling
6. 100 Rows
C. Post Training Stretching
Thursday June 7 - Week 2 - Day 3
"Think of yourself as on the threshold of unparalleled success. A whole, clear, glorious life lies before you. Achieve. Achieve." -Andrew Carnegie
A. Dynamic Warm-up - Cal's - Hip Mobility
B. Squat Circuits
Jump Squats: 20 seconds
Full Squats: 20 seconds
Sit and hold (half squat): 20 seconds
*Repeat 3 x round for 3 total minutes*
C. 4 x 4, Fun in the factory
In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Dips
2. Ring Rows
3. Burpees
4. Split Squats
**Rest 2 minute**
*Repeat for FOUR total rounds*
D. Post Training Stretching
Friday June 8 - Week 2 - Day 4
"A coach is someone who tells you what you don't want to hear, who has you see what you don't want to see, so you can be who you have always known you could be." -Tom Landry
A. Hip Mobility, Cal's and Ramp Sprint
B. Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
C. Serve it up
1. Run once around court
2. Perform 10 Push-ups
3. Perform 15 Walking Lunge each leg
4. Sprint to end of court and back
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
*Repeat circuit starting at the beginning*
**As many complete rounds as you can in 25-30 minutes**
D. Post Training Stretching
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