Week #3 of Session #19

Week 3 – Day 1
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
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

Week 3 – Day 2
“Bad things are not the worst things that can happen to us. ‘Nothing’ is the worst thing that can happen to us.” – Richard Bach
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Pull-ups
5 Burpees

Week 3 – Day 3
"A man would do nothing if he waited until he could do it so well that no one could find fault." - John Henry Newman
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Week 3 – Day 4
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
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)
*3 - 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
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*