Week 3 of Session 14

Week 3 - Day 1

"Bite off more than you can chew, then chew it."- Ella Williams

A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
4 complete rounds for time
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or pistol)
2 laps
D – Cool Down and Stretching

Week 3 - Day 2

“If you're going through hell, keep going.”- Winston Churchill

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X sprint 30 yards
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X sprint 30 yards
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X sprint 30 yards
D – Cool Down and Stretching

Week 3 - Day 3

“Always bear in mind that your own resolution to success is more important than any other one thing.” - Abraham Lincoln

A. Dynamic Warm-up - Hip Mobility
B. Fight Gone Bad in S.A.
In this workout there are five stations - Move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds. The stations are:
1. Slam ball
2. Burpees
3. Dumbbell Push Press
4. Obstacle Jumps
5. Kettle bell Swings
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Run 2 laps for time
D. Post Training Stretching

Week 3 - Day 4

"Attitude is more important than reality." - Elaine Agather

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