YEE-HAWW!
I cannot believe that we've already covered two full weeks of this current session. What could we possibly do to top the past two-weeks of training?
Let's find out....
Week 3 - Day 1
"Time may be a great healer, but it's a lousy beautician." - Unknown
A. Dynamic Warm-up & Jump Rope Runs
B. Tabata Time - Squats
C. Team Competition
Break into teams of four. Each team member moves through the stations until all rounds have been completed. Today we play twice for 5 rounds.
1. Tire Drag to end of court and back
2. Push-ups
3. Jumping Squats
4. KB Swing
Second Round
1. Tire Drag Backwards to end of court and back
2. Hamstring Slide Curls
3. Burpees
4. Dumbbell Push Press
D. Cool Down & Stretching
Week 3 - Day 2
"Talk is cheap because supply exceeds demand." - Unknown
A. Dynamic Warm-up & Hip Mobility
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Bench Jumps - Dips
1. One Arm Dumbbell Thrusters x 15
2. Renegade Rows x 20
3. Slide Lunges x 25
*As many Full rounds as you can in 22-26 minutes*
D. Cool Down & Stretching
Week 3 - Day 3
"The real art of conversation is not only to say the right thing at the right time, but also to leave unsaid the wrong thing at the tempting moment." - Unknown
A. Calisthenics - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout you have FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds. The stations are:
1. Slam ball
2. Dumbbell Push Press
3. Kettlebell Swings
4. Reverse Crunches
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. Run around the court for time x 3 - 5 laps
D. Stretching
Week 3 - Day 4
"If marriage were outlawed, only outlaws would have in-laws." - 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) 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 Implement x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Rope Rows x 20
5) Pikes x 25
6) Ground & Sky Squats x 30
D) Cool Down and Stretching
