Week #4 of Session #15

Two weeks left in this session!

Week 4 - Day 1

“Character is power.” - Booker T. Washington

A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/sandbag
1 Suicide Sprint
C – Cool Down and Stretching

Week 4 - Day 2

"The first thing I do in the morning is to make my bed and while I am making up my bed I am making up my mind as to what kind of a day I am going to have." - Robert Frost

A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
D – Cool Down and Stretching

Week 4 - Day 3

"My second favorite household chore is ironing. My first one being hitting my head on the top bunk bed until I faint." - Erma Bombeck

A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
D – Cool Down and Stretching

Week 4 - Day 4

"I've learned that artificial intelligence is no match for natural stupidity." - Unknown

A – Dynamic Warm-up and Hip Mobility
B - Grasso Lunges with the tires
C – Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
D. Serve it up
1. Sprint down court and back
2. Perform 10 Push-ups
3. Perform 15 Single Leg Squats each leg
4. 75 Jump Rope
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-25 minutes**
E – Cool Down and Stretching

Week #3 of Session #15

Week 3 - Day 1

"Focus on remedies, not faults." Jack Nicklaus

A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
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 clockwise
* 4 complete rounds for time
D – Cool Down and Stretching

Week 3 - Day 2

"Action expresses priorities." Ghandi

A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching

Week 3 - Day 3

"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous

A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching

Week 3 - Day 4

"How very little can be done under the spirit of fear." - Florence Nightingale

A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching