Can you believe it? Thanksgiving has come and gone and we are near the end of the year!
I trust you had a nice Thanksgiving Holiday and that you're ready to "tear it up" this week in training.
Well, what are we waiting for...
Day 1 - Week 1
"When you do something, you should burn yourself up completely, like a good bonfire, leaving no trace of yourself”- Shunryu Suzuki
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
Partner up and take turns running with the tire to the end of the court, do 7 Burpees and returning to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 lap
20 Rows
200 Jump Rope
10 Clean and Press (W – 15#, M – 25#)
C – Cool Down and Stretching
Day 2 - Week 1
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." – Thomas Edison
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Front Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups
D - Post Training Stretching
Day 3 - Week 1
"First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all yourmeans to that end." – Aristotle
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching
Day 4 Week 1
"Energy and persistence conquer all things." – Benjamin Franklin
A – Calisthenics & Planking
B – It’s all in the cards!
Divide into teams of three to four. Play two to three games.
Game one:
Spades = Burpees
Clubs = Push-ups
Hearts = KB swings
Diamonds = Siff Squats
A = 11, Face Cards = 10, no 2, 3, 4’s.
Game two:
Spades = Pikes
Clubs = Push-ups
Hearts = KB Sumo squat high pull
Diamonds = Single leg bridge dip
A=11, Face Cards = 10; 2, 3, 4 = 20, 30 and 40 seconds of planking.
Game 3?
Play game # 1 again.
C – Cool Down and Stretching
