Week #4 of Session #18

Week 4 – Day 1
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." – Michael Jordan
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
D - Post Training Stretching

Week 4 - Day 2
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Week 4 - Day 3
"As long as a man stands in his own way, everything seems to be in his way." – Ralph Waldo Emerson
A – Calisthenics and Planking
B – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X 30 yard sprints
D – Cool Down and Stretching

Week 4 - Day 4
"It is not how much you do, but how much Love you put into the doing that matters." - Mother Teresa
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
D – Cool Down and Stretching