Week 3 – Day 1
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” - Stephen Covey
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2
D. Post Training Stretching
Week 3 – Day 2
“A great many people think they are thinking, when they are merely rearranging their prejudices.” - David Bohm
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Sprint the ends, jog the sides x 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)
C. Post Training Stretching
Week 3 – Day 3
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” - John Milton
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
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:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching
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