Here we go:
Week 3 - Day 1
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching
Week 3 - Day 3
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
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
"Champions keep playing until they get it right."- Billie Jean King
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
