Let's get this show on the road!
Week 1 – Day 1
"Action is the foundational key to all success." Unknown
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15
E) Cool Down and Stretching
Week 1 – Day 2
"Iron rusts from disuse; stagnant water loses its purity and in cold weather becomes frozen; even so does inaction sap the vigor of the mind." Leonardo Da’ Vinci
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Bench Jumps or High Steps ups
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 6 laps for time
D. Post Training Stretching
Week 1 – Day 3
"I think one's feelings waste themselves in words; they ought all to be distilled into actions which bring results." Florence Nightingale
A. Calisthenics - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station. We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Sit-ups x 25 = 1 point
C. Post Training Stretching
Week 1 – Day 4
"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 & 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 = 15 minutes
C – Post training stretching
