Week 1

Here we are at the first full week of classes in session # 14. Let's get to it:

Week 1 - Day 1

"Those who are too smart to engage in politics are punished by being governed by those who are dumber." - Plato

A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Prisoner Squats
Reverse Crunch
Push-Ups
C – Cool Down and Stretching

Week 1 - Day 2

“Knowing is not enough; you must apply. Willing is not enough; you must do.” - Johann Wolfgang von Goethe

A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope
D - Post Training Stretching

Week 1 - Day 3

"Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habits." --Charles J. Givens

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
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)
D – Cool Down & Stretching

Week 1 - Day 4

"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction." - John F. Kennedy

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters (35#, 20#)
Box Jumps
Pikes
1 lap after every round
C – Cool Down and Stretching