The first week of classes has come and gone. The acclimation process is underway for many and there is a new found level of energy and oxygen capacity that most thought had long since passed. This week's schedule is going to be even more fun. Let's get to it!
Monday March 26 - Week 2 Day 1
“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” Jim Rohn
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Sit
1.10 Pushups
2. 15 Dips
3. 20 Squats
4. 25 Sit-ups
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
2. Sprint to end of court and back
3. 15 Pushups
*Repeat for as many complete rounds as you can in 19-22 minutes*
D. Post Training Stretching
Tuesday March 27 - Week 2 Day 2
“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” Thomas Edison
A. Dynamic Warm-up
B. Max effort test
Tube Rows x :60sec - :45sec - :30sec
Sit-ups x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C. Russian Hops and run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Run 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Run 2 laps
D. Post Training Stretching
Thursday March 29 - Week 2 Day 3
"Only put off until tomorrow what you are willing to die having left undone." Picasso
A - Dynamic Warm-up
B - Partner Shuttle run with Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left arm
Partner #2 does as many stretch tube rows as possible until partner #1 is done
*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching
Friday March 30 - Week 2 Day 4
"Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing." (Unknown)
A – Dynamic Warm-up & Jumping Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements. Roll the dice to find out what station to progress to and perform the exercise stated at that particular station. Play 2 games.
Time limit for each game = 12-16 minutes
C – Post training stretching
