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
Saturday, May 12, 2007
Sunday, May 6, 2007
Week #3 of Session # 7
MOVIE WEEK!
You've been waiting for it, and here it is! Enjoy!
Week 3 -- Day 1
"We all have dreams. But in order to make dreams come into reality,it takes an awful lot of determination, dedication, self-discipline,and effort." Jesse Owens
A. Dynamic Warm-up, Hip Mobility
B. Jump Rope Races with Partner
C. The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D. Cool Down and Stretching
Week 3 -- Day 2
Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."
A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Kettlebell Snatches or Dumbbell Thrusters
C. Cool Down and Stretching
Week 3 -- Day 3
"Contentment comes not so much from great wealth as from few wants." EPICTETUS
A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with implement (alternating)
Repeat 3 X’s for speed
D. Cool Down and Stretching
Week 3 -- Day 4
“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” Unknown
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Turkish Get-ups with sandbag
12 Knees to Elbows
12 Jumping Pull-ups
12 Yard Tire push (up & back)
12 Wall Ball Tosses
For speed and time
D. Cool Down and Stretching
You've been waiting for it, and here it is! Enjoy!
Week 3 -- Day 1
"We all have dreams. But in order to make dreams come into reality,it takes an awful lot of determination, dedication, self-discipline,and effort." Jesse Owens
A. Dynamic Warm-up, Hip Mobility
B. Jump Rope Races with Partner
C. The Magnificent Seven
7 Pistols right leg
7 KB or DB snatches right arm
7 pistols, left leg
7 KB or DB snatches left arm
7 rows
7 Burpees
7 knees to elbows
7X’s for speed and time
D. Cool Down and Stretching
Week 3 -- Day 2
Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."
A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Kettlebell Snatches or Dumbbell Thrusters
C. Cool Down and Stretching
Week 3 -- Day 3
"Contentment comes not so much from great wealth as from few wants." EPICTETUS
A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with implement (alternating)
Repeat 3 X’s for speed
D. Cool Down and Stretching
Week 3 -- Day 4
“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” Unknown
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Turkish Get-ups with sandbag
12 Knees to Elbows
12 Jumping Pull-ups
12 Yard Tire push (up & back)
12 Wall Ball Tosses
For speed and time
D. Cool Down and Stretching
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