A. Hip Mobility - Calisthenics's
B. Riverfront Gambling - Team Training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Sit-up
Clubs = Burpee
Spades = Pushup
*Ace = 11*
Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Sit-up
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the stairs, plus you do 20 reps of each exercise!
Third Game
- ROLL THE DICE, multiply the number shown x the card flipped - So flip an Ace of hearts and roll a 4 and you have 44 Burpees! :
Hearts = Burpee
Diamonds = Pushup
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the stairs, plus you do 20 reps of each exercise!
C. Post Training Stretching
This is my old girl, Helga. She's 23 years of age. Ain't she pretty?
Week 2 – Day 2 - Tuesday, February 20
A. Dynamic Warm-up - TAG - Shuttle runs
B. Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Walking Lunge x 18(each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Walking Lunge x 12(each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
C. Post Training Stretching
Here's a bonus picture of my other pretty girl, Honey.
Week 2 – Day 3 - Thursday, February 22
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 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. Slam ball
2. Kettle bell Swings
3. Burpees
4. Sit-ups
**Rest 2 minute**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
D. Post Training Stretching
Week 2 – Day 4 - Friday, February 23
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Jehosophat's
1. 30 Single Leg Bench Jumps
2. 30 Dips
3. Run twice around court
*Scale to your level: 3, 4 or 5 rounds*
E. Post Training Stretching
