This past week was July 4th week, so many folks opted to vacation and visit places far, far from the Firestorm. Let's welcome them home with this week's selection of training principles.
Enjoy!
Week 2 - Day 1
"Quality means doing it right when no one is looking." Henry Ford
A. Dynamic Warm-up, Hip Mobility, Planking
B. Red-Blue...
C. My New Favorite Workout!
1) Kettle bell complex - performed left and right
a. KB Swing x10
b. KB High Row x 10
c. KB Clean & Press x 10
d. KB Squat x 10
e. KB Thruster
2) Dips x 15
3) Rows x 20
4) Sit-ups x 30
5) Full Court Skips
**Two 12 minute Games**
D. Cool Down & Stretching
Week 2 - Day 2
"No amount of ability is of the slightest avail without honor." Andrew Carnegie
A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 5
2. Spiderman or 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. Crab Walk or Bear Crawl x 10 yards
2. Walking lunge-squat jump x 30 yards
3. Duck Walk x 20 yards
3. Sprint x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching
Week 2 - Day 3
"The slow man with integrity will ultimately catch the swift one who has none." Unknown
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 = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 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
Week 2 - Day 4
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you in the real deal. The Iron is the great reference point, the all-knowing perspective giver, always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.. Henry Rollins
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 rounds*
C. 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
*4 rounds*
D. Jumping Kelly
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching
