Why?
Because this go around we are doing the class for 5 weeks instead of the normal 4 week session. That's right, you get 5 full weeks for the price of 4!
And what, praytell, will you be doing for those 5 glorious weeks? Let's find out?
Week 1 - Day 1
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright
A – Dynamic Warm-up and Hip Mobility
B – Fun, fun, fun!
Find a partner. Partner "A" runs to the far end of the court and performs 10 "body-builders" and returns to the start. Partner "B" runs to the far end of the court and does the same. Perform this 3 times each.
C – Up and Down
1. 100 Squats
2. 10 Hanging Dips
3. 75 Squats
4. 15 Hanging Dips
5. 50 Squats
6. 20 Hanging Dips
7. 25 Squats
8. 25 Hanging Dips
For time
C – Cool Down and Stretching
Week 1 - Day 2
"No legacy is so rich as honesty." William Shakespeare
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 25 overhead med ball tosses each.
C – WOD
5 Rounds for Time of:
7 Spiderman Push-ups
14 DB Split Jerks
21 Squats
100 Jump Rope
D - Post Training Stretching
Week 1 - Day 3
"Action is the foundational key to all success." - Picasso
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
6 Rounds for Time of:
1 Spider Crawl Pass keeping the hips down for 15 yards
1 Suicide Run
5 Low Rope Rows
**5 DB Power Clean
**5 DB Push Jerk
**5 DB Squats
**Same weight for all and make them heavy
D – Cool Down & Stretching
Week 1 - Day 4
"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." - Leonardo Da’ Vinci
A – Calisthenics & Planking
B – Oh, this won’t be any fun!
1. Run 4 laps
2. When you return from your 800M, on the very first minute (keep your eye on the clock), begin with:
3 Mixed Grip Pull-ups, 6 Push-Ups, 9 Squats
Each following minute, add 1 Pull-Up, 2 Push-Ups, 3 Squats
Minute 2: 4-8-12
Minute 3: 5-10-15
Minute 4: 6-12-18
Minute 5: 7-14-21
Minute 6: 8-16-24
Minute 7: 9-18-27
Minute 8: 10-20-30
Continue through the sequence, minute to minute, until you fail to complete the assignment. Each time you fail, start over with 3-6-9 and work your way back up.
After the 20th Round: 8 laps!
It's for time as well as reps, so get going following your last squat.
C – Cool Down and Stretching
