Week 3 – Day 1
“The rung of a ladder was never meant to rest upon, but only to support you long enough to enable you to reach for something higher." - Thomas Henry Huxley
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
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
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 – Day 2
"The tragedy of life does not lie in not reaching our goals. The tragedy lies in not having a goal to reach. Take life by the horns and give it a good shake and make the most of every opportunity. Only you can limit the distance you are willing to travel through life by the choices you make." - Peter Pearson
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)
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
2 X 30 yard sprints
D – Cool Down and Stretching
Week 3 – Day 3
"It is said that when you wake up in the morning you have two choices. You can continue your dream in the bed, or you can get up and make your dream become true." - Yuan Xingjun
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 5 Rounds for time of:
1. 15 Reverse Lunge, DB Press combo
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Run 1 lap
D. Post Training Stretching
Week 3 – Day 4
"Reflect upon your present blessings, of which every man has plenty; not your past misfortunes, of which all men have some." - Charles Dickens
A – Calisthenics and Planking
B – WOD -
As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
25 Thrusters (Heavy DB)
C. Post Training Stretching
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