Is this really the last week of this session of classes?
Well, let's get to it:
Week 4 - Day 1
The only man who makes no mistakes is the man who never does anything. Teddy Roosevelt
A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Single Leg Squats (25 per leg)
50 Push-ups
50 Obstacle jumps
50 Rows
50 Kettlebell Swings
50 Pull-ups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumb bell or Kettebell Snatches
C) Cool Down and Stretching
Week 4 - Day 2
"When they call the roll in the Senate, the Senators do not know whether to answer "Present" or "Not guilty." Teddy Roosevelt
A. Dynamic Warm-up
B. TAG! Or Red/Blue
C. That’s just wrong...
1. Bulgarian Squats x 10 per leg
2. Spiderman or T-push-ups x 12
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Jump - Dip - Sprint
1. 15 Jumping Squats
2. 15 Dips
3. Sprint once to the end of court, jog back
*Repeat for as many complete rounds as you can in 12 minutes*
E. Post Training Stretching
Week 4 - Day 3
"When you play, play hard; when you work, don't play at all." Teddy Roosevelt
A. Calisthenics - Hip Mobility – Planks and Pointing Dog Series
B. 4 man team competition – Tire push - 2 games
C. Circuit
1. Sprint to the end of the court & jog back
2. Rope Push-ups x 15
3. Slide board hamstring curls x 20
4. Run once around the court
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 22-26 minutes
D. Cool Down & Stretching
Week 4 - Day 4
"Believe you can and you're halfway there." Teddy Roosevelt
A. Calisthenics
- Jumping jacks- shuffle splits- vertical hops- lateral hops
*20 seconds each x 3 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 ManeuversSix
(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
