Week #2 of Session 7

Whew! The first week of the new session is out of the way and what a smoker it was! What are we waiting for, here's week #2:

Week Two – Day 1

“A strong positive attitude will create more miracles than any wonder drug.” Patricia Neal

A. Calisthenics - Hip Mobility
B. Ball Slam Tabata and more
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. Ball Slam x 8 set Tabata
2. Dumbbell push press x 8 set Tabata
3. Chin-2-knees x 8 set Tabata
4. Ring Rows x 8 set Tabata
C. Jump - Dip - Sprint
1. 15 Bench Jumps
2. 15 Dips
3. Sprint once around court
*Repeat for as many complete rounds as you can in 10 minutes*
D. Cool Down & Stretching

Week Two – Day 2

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

A. Calisthenics
- Jumping jacks
- shuffle splits
- vertical hops
- lateral hops
*20 seconds each x 2 sets*
B. Bottom to Bottom Tabata Squats
20 seconds of work, 10 seconds of a static hold in the bottom squat position repeated for 8 straight sets.
Your score is the TOTAL amount of reps you get over all 8 sets
C. Cone Maneuvers
Six (6) cones are spread over the court. Follow the instructions stationed at each cone. We will go 3 times around the course.
D. Full Court Press
1. Jog once around court
2. Sprint to end
3. Jog once around court
4. Back pedal to end
5. Jog once around court
6. Sprint length of court and skip back
E. Cool Down & Stretching

Week Two -- Day 3

"Hope in every sphere of life is a privilege that attaches to action. No action, no hope." Samuel Johnson

A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
1. Push-up ladder
2. Ring Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Reverse Crunch ladder
9. Ring Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Chin-to-knees ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Cool Down and Stretching

Week Two – Day 4

"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive." - Lee Iacocca

A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Run once around the court
2. Dive Bomber push-up x 15
3. Slide board hamstring curls x 20
4. Sprint length of court and back
5. Perform:
--round one, Sky and ground squats x 40
--round two repeat circuit but substitute:
-- Sky and ground jump squats x 40
--round three repeat circuit but substitute:
--Walking lunges x 40 total
--round four, repeat circuit but substitute
--Jumping Lunges x 40 total
repeat circuit as necessary starting at round one exercise, sky and ground squats...do as many complete rounds as possible in 23-26 minutes
D. Cool Down & Stretching

Week #1 of Session 7

Wow! Is it that time again already? Is it really time to turn up the heat and let the fat melting begin?

You Bet!

Here's this week's view of training. (Pssst! Wanna get in on the fun? Click here)

Monday April 23 - Day 1

"Every choice moves us closer to or farther away from something. Where are your choices taking your life? What do your behaviors demonstrate that you are saying yes or no to in life?"
- Eric Allenbaugh

A. Dynamic Warm-up, Calisthenics, Hip Mobility
B. 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
*Play 3 rounds per person*
C. Baseball
Set up 4 “bases” around the court. Break into two “teams.” At each base perform the required number of repetitions as listed on the base. Cross “home plate” and score a point for your team. We will play two 10 minute games.
D. Cool Down and Stretching

Tuesday April 24 - Day 2

"I've learned to not sweat the petty things, and not pet the sweaty things."

A. Dynamic Warm-up
B. TAG!
C. That’s just wrong...
1. Bulgarian Squats x 5 per leg
2. Dive bomber push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Bear crawl x 15 yards
2. Walking lunge-squat jump x 15 yards
3. Back pedal x 35 yards
4. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Stretching

April 26 - Day 3

"Start where you are. Use what you have. Do what you can." Arthur Ashe

A. Dynamic Warm-up - 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 12Dips x 12
Run x ONE lap around court
C. Cool Down & Stretching

Friday April 27 - Day 4

"Nothing stops the man who desires to achieve. Every obstacle is simply a course to develop his achievement muscle. It's a strengthening of his powers of accomplishment."

A. Hip Mobility - Cal'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 = Reverse Crunch
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 = Bicycles
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the courts, 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 court, plus you do 10 reps of each exercise!
C. Post Training Stretching