The next set of classes begins Monday October 15th. To find out all of the details on classes and times, click here.
Here's this week's training protocol:
Week 4 – Day 1
"I do not believe in excuses. I believe in hard work as the prime solvent of life's problems." – J.C. Penny
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:
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:
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 4 – Day 2
"Shallow men believe in luck. Strong men believe in cause and effect." Ralph Waldo Emerson
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Workout Of The Day
Push-Ups
Kettle Sumo High Pull
Pikes
• 25-15-5
• 20-15-10
• 15-15-15
• 10-15-20
• 5-15-25
• 10-15-20
• 15-15-15
• 20-15-10
• 25-15-5
D – Cool Down and Stretching
Week 4 – Day 3
"Success demands singleness of purpose." – Vince Lombardi
A – Calisthenics and Planking
B – Partner Shuttles with Burpees
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Power Snatches
D – Cool Down and Stretching
Week 4 – Day 4
"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." - Dale Carnegie
A. Dynamic Warm-up & Jump Rope Runs
B. Suicide Squats
Jump Squats: 20s
Squats: 20s
Sit and hold (half squat): 20s
Repeat 3 x round for 3 total minutes
C. “300” Training
For time:
25 Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching
