Session #15

Week 1 - Day 1

"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Descartes

A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WODFor Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 1 - Day 2

"Success is not final, failure is not fatal: it is the courage to continue that counts."- Winston Churchill

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

Week 1 - Day 3

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo Di Vinci

A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching

Week 1 - Day 4

"If you do not change direction, you may end up where you are heading." – Lao Tzu

A – Calisthenics & Planking
B – Partner Skipping Runs w/ Mule Kicks
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Something Special
???????????
E – Cool Down and Stretching

FREE Week

Free Week - Day 1

A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Reverse Crunches x 30 = 1 point
5. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching

Free Week - Day 2

A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post Training Stretching

Free Week - Day 3

A. Dynamic Warm-up & Jump Rope
B. Partner shuttle run with 5 Turkish Get-ups
C. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Sit-ups
3. Siff Squats
4. Dumbbell Push Press
D. Short Course Baseball...
Run 20 yards between each base
1st 20 Burpees
2nd 20 Pushups
3rd 20 Burpees
Home 20 Pushups
Score as many runs as you can in 10 minutes
E. Run 3-4 Laps for time
F. Post Training Stretching

Free Week - Day 4

A. Hip Mobility - Planks - Active Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint across court & back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Box Jumps
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching