Week #3 of Session #15

Week 3 - Day 1

"Focus on remedies, not faults." Jack Nicklaus

A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
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 sl)
2 laps clockwise
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 2

"Action expresses priorities." Ghandi

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching

Week 3 - Day 3

"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous

A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching

Week 3 - Day 4

"How very little can be done under the spirit of fear." - Florence Nightingale

A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching