Wow, are we three weeks into this session already? Time flies by when the pounds come stripping off. And with summer right on top of us, it couldn't happen at a better time.
Here's this weeks protocols:
Monday June 11 - Week 3 - Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
A - Dynamic Warm-up
B - Partner Shuttle run with 15 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 rows as possible until partner #1 is done
*Switch roles and repeat until both have completed 3 rounds.
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
Tuesday June 12 - Week 3 - Day 2
"Motivation is an inner force that compels behavior. Your inner drives will propel you further and faster than external perks."- Denis Waitley
A – Calisthenics
- Jumping jacks
- Shuffle splits
- Mountain climbers
- Burpees
- Push-up plank
- Plank
*20 seconds each X 2 sets
B – Peripheral Heart Action
*Your score is the TOTAL amount of reps you get over the entire circuit
*Do not partition your effort – Leave nothing on the playing field
1. Kettle bell swings x 30 seconds
2. Ring rows x 30 seconds
3. Dumbbell push press x 30 seconds
4. Burpees x 30 seconds
*Repeat starting at the kettle bell swings for 4 complete rounds, 8 total minutes
C – It’s in the Cards
Split into teams of 3 to 4.
Each team has their own deck of cards. Each person on the team flips their own card. Play until all cards are gone.
Round 1:
Diamonds = Chin to knees
Hearts = Burpees
Spades = Squat jumps
Clubs = Push-ups
Joker = 10 reps of EACH movement!
Ace = 11 reps
Face cards = 10 reps
Throw out 2, 3 & 4
Round 2:
Joker is a multiplier!
Flip a Joker and reps are multiplied by 2. Ex: 7 become 14, 11 becomes 22.
Flip a second Joker and revert back to normal. All else remains the same.
D – Post Training Stretching
Thursday June 14 - Week 3 - Day 3
"I attribute my success to this - I never gave or took any excuse." - Florence Nightingale
A -- Jump Rope Series and Planks
B -- Diablo Medicine Ball Toss w/ 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*
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 -- Post Training Stretching
Friday June 15 - Week 3 - Day 4
"The great thing in the world is not so much where we stand, as in what direction we are moving." - Oliver Wendell Holmes
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, and 10.
- Wall Ball High Toss
- Renegade Rows
- Goblet squat with Dumbbell or Kettle Bell
- Turkish Get ups
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching
Friday, June 8, 2007
Sunday, June 3, 2007
Week #2 of Session #8
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
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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