Week #5

It's the final week before Turkey Day! Let's make it the best!

Here we go...

Week 5 - 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 – Partner Tire Sprints with Burpees
C – WOD
As Many Rounds As Possible in 30 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder
2 laps
Wall Ball Shots x 20
Push-up Rows Combo x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch x 10 per arm
D – Cool Down and Stretching

Week 5 - Day 2

"It does not matter how slowly you go so long as you do not stop." - Gandhi

A – Active Warm-up, Mini-bands and Team Sprints
B – WOD
For Time: 45-30-15
DB Push Press (Men 25lb, Ladies 15lb)
Jump Squats
Sit-Ups
Rows
Length of Court Broad Jump Burpees After Each Round
C – Cool Down and Stretching

Week 5 - Day 3

"People create their own questions because they are afraid to look straight. All you have to do is look straight and see the road, and when you see it, don't sit looking at it - walk." - Ayn Rand

A – Jump Rope, Planks and Mountain Climbers
B – WOD
3 Rounds for Time of:
20 Rows
2 15 Yard Pass Kettle Walk
20 Wall Ball Shots
1 Push-up Position Ladder Pass
20 Box Jumps
20 V-ups
20 Siff Squats
2 30 Yard Sprints
C – Cool Down and Stretching

Week 5 - Day 4

"Great works are performed not by strength but by perseverance." - Samuel Johnson

A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
D – Cool Down and Stretching

Week #4

Wow!

Week 4 - Day 1

A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
C – Cool Down and Stretching

Week 4 - Day 2

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching

Week 4 - Day 3

A – Calisthenics and Planking
B – 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 Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching

Week 4 - Day 4

A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching