Week 3 - Day 1
"It is always your next move." – Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Partner Sprint Drills with 5 Burpees
C – Max Around The Block
5 rounds of:
1) Squats
2) Push-ups
3) Rope Rows
4) Reverse Crunch
5) Push Press
The rep scheme is as follows:
Round #1 – 1=Max # without stopping, 2=10, 3=15, 4=10, 5=15
Round #2 – 1=20, 2=Max # without stopping, 3=15, 4=15, 5=10
Round #3 – 1=20, 2=10, 3=Max # without stopping, 4=15, 5=10
Round #4 – 1=20, 2=10, 3=15, 4=Max # without stopping, 5=10
Round #5 – 1=20, 2=10, 3=15, 4=15, 5=Max # without stopping
D – Cool Down and Stretching
Week 3 - Day 2
"Nobody cares how much you know until they know how much you care." - Me
A – Calisthenics and Planking
B – Partner Sprints w/tires
C – Tuesday Training
For Time:
30 Chin to knees
20 DB Thrusters
10 Kettle Sumo High Pull
2 laps
20 Chin to knees
20 DB Thrusters
20 Kettle Sumo High Pull
2 laps
10 Chin to knees
20 DB Thrusters
30 Kettle Sumo High Pull
2 laps
D – Cool Down and Stretching
Week 3 - Day 3
"It is better to deserve honors and not have them than to have them and not deserve them." - Mark Twain
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
"The truth of the matter is that you always know the right thing to do. The hard part is doing it." - General H. Norman Schwarzkopf
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. Sprints, Wall Ball, Slam Ball Combo with a Twist
Sprints 40 yards and back.
Perform one wall ball shot followed immediately by one slam ball shot.
When the required number of reps is completed, immediately progress to the twisting pushups.
Repeat for the required number of sets.
1. Sprint 40 yards and back.
2. Perform a total of 25 wall ball shots and 25 slam ball shots.
3. Perform 16 twisting push-ups.
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching
