That's right! It's time for the kiddo's to be back in school.
And it's the final week of classes for this session. Wow, time's sure fun when you're having flies.....or something like that.
Anyway...
Here's this weeks training protocol's.
Week 4 -- Day 1
"All human actions have one or more of these seven causes: chance, nature, compulsions, habit, reason, passion, desire." Aristotle
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 DB Overhead Squats
5 Kettle Swings
5 Push-Ups
And…
10 Rounds of:
5 Box Jumps
5 Low Rope Rows
5 Ball Slam
C – Cool Down and Stretching
Week 4 -- Day 2
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." - John F. Kennedy
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – 20 minutes of FIRE!
20 Minutes, as many rounds as possible of:
10 Bulgarian Squats
8 Slide Board Hamstring Curls
6 Pikes
4 Burpees
2 25 yard Sprints
D – Cool Down and Stretching
Week 4 -- Day 3
"The world has the habit of making room for the man whose actions show that he knows where he is going." – Napoleon Hill
A – Calisthenics and Planking
B – Partner Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching
Week 4 -- Day 4
"I've learned that we are responsible for what we do, unless we are celebrities." - Nicole Ritchie, Paris Hilton, etc.
A – Dynamic Warm-up and Hip Mobility
B – 300 yard shuttle x 2 at a time
C -- Say goodbye to summer!
For Time:
1 Lap
40 Push-Ups
40 Squats
40 Sit-Ups
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Pull-Ups
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 High Step-Ups
20 Knees to Elbows
20 Jump Rope
4 Laps
C – Cool Down and Stretching
