Here's this weeks protocol!
Week 3 – Day 1
"Fall down 100 times, rise 101"- Zen quote
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds for time of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching
Week 3 – Day 2
“Everything can be taken from a man but the last of his human freedoms, the right to choose one’s attitude in any given set of circumstances – the right to choose one’s own way.” - Dr. Victor Frankl
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Knees to Elbows
20 Thrusters
10 Kettle Sumo High Pull
2 laps
20 Knees to Elbows
20 Thrusters
20 Kettle Sumo High Pull
2 laps
10 Knees to Elbows
20 Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching
Week 3 – Day 3
"The slow man with integrity will ultimately catch the swift one who has none." Unknown
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching
Week 3 – Day 4
"It takes a man to stand up for what he believes...especially in a society where everything is supposed to be politically correct." - Carlos Delgado
A – Calisthenics and Planking
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 Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching
