Week #2 of Session 14

Week 2 - Day 1

“Success could care less about mistakes. Success loves action.” – Robert Ringer

A – Calisthenics and Planking
B – Let the Countdown Begin
Spiderman Push-ups
Slide Lunges (per leg)
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* 2 Laps After 18, 12, 6
C – Cool Down and Stretching

Week 2 - Day 2

"There is joy in work. There is no happiness except in the realization that we have accomplished something.” – Henry Ford

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
7 Dumbbell Thrusters
7 Burpees
7 Tuck Jumps
7 Pikes
7 DB Clean and Press
7 Slide Ham Curls
7 Side Plank Tube Rows (per side)
C – Cool Down and Stretching

Week 2 - Day 3

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” - Earl Nightingale

A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts
10 Burpees
5 Low Rows
15 yards Carpet Push x 1
D – Cool Down and Stretching

Week 2 - Day 4

"Energy and persistence conquer all things." – Benjamin Franklin

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 50 Step-ups 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 1

Here we are at the first full week of classes in session # 14. Let's get to it:

Week 1 - Day 1

"Those who are too smart to engage in politics are punished by being governed by those who are dumber." - Plato

A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Prisoner Squats
Reverse Crunch
Push-Ups
C – Cool Down and Stretching

Week 1 - Day 2

“Knowing is not enough; you must apply. Willing is not enough; you must do.” - Johann Wolfgang von Goethe

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:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
100 Jump Rope
D - Post Training Stretching

Week 1 - Day 3

"Achieve success in any area of life by identifying the optimum strategies and repeating them until they become habits." --Charles J. Givens

A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
6 Rounds for Time of:
1 Spider Crawl Pass
1 Suicide Sprint
15 Slide Ham Curls
15 KB Swings
15 DB Push Press
10 SLDL (per side)
D – Cool Down & Stretching

Week 1 - Day 4

"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction." - John F. Kennedy

A – Calisthenics & Planking
B – Oh, this won’t be any fun!
WOD
40-30-20-10
DB Thrusters (35#, 20#)
Box Jumps
Pikes
1 lap after every round
C – Cool Down and Stretching