Here it is! The last week of this session. Let's do it right:
Week 5 - Day 1
"It is far more important to be able to hit the target than it is to haggle over who makes a weapon or who pulls a trigger." - Dwight Eisenhower
A. Dynamic Warm-up & Jump Rope Runs
B. Partner Shuttles with Burpees
C. “300” Training
25x Ring Rows
50x Kettle Bell Swings
50x Push-ups
50x Box Jump @ 17 - 24” box (Alt is Step-ups)
50x Floor Wipers
50x DB Clean and Press (DB or KB must touch floor between reps)
25x Ring Rows
D. Cool Down & Stretching
Week 5 - Day 2
"I get satisfaction of three kinds. One is creating something, one is being paid for it, and one is the feeling that I haven't just been sitting on my ass all afternoon." - William F. Buckley
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 side med ball tosses per side each.
C – WOD
5 Rounds for Time of:
10 S-L-O-W Side Plank Tube Rows (per side)
15 F-U-L-L DB Thrusters
20 Pikes
100 Jump Rope
D - Post Training Stretching
Week 5 - Day 3
"The world is full of willing people, some willing to work, the rest willing to let them." – Robert Frost
A – Dynamic Warm-up and Hip Mobility
B – Jump Rope Runs with Partner
C – WOD
5 rounds for time of:
10 Mule Kicks
15 Slide Ham Curls
20 Single Leg Squats
15 Renegade Rows
10 Spiderman Pushups
Sprint 30 yards x 2
D – Cool Down and Stretching
Week 5 - Day 4
“To be always intending to make a new and better life but never to find time to set about it is as to put off eating and drinking and sleeping from one day to the next until you're dead.” – Og Mandino
A. Calisthenics – Hip Mobility
B. Ladders!
Divide into two person teams. #1 does 1 rep, then #2 does 1 rep. This goes on; adding one rep until both have done 9 reps. First team to finish wins the round. When that team announces its’ win, it is time to move onto the next ladder set. This is designed to be a sprint, so move quickly. Team with the most victories wins. Play 2 rounds.
Round 1
1. Push-up ladder
2. Row ladder
3. Chin-to-knee ladder
4. Push-up ladder
5. Squat ladder
6. Jumping lunge ladder
7. Squat jump ladder
8. Chin-to-knee ladder
9. Row ladder
Second round
1. Dips ladder
2. Step-ups ladder
3. Ground to sky squat ladder
4. Dips ladder
5. Burpees ladder
6. Sit-ups ladder
7. Burpees ladder
8. Ground to sky squat ladder
9. Step-ups ladder
C. Take it Outside!
1. Sprint up the hill
2. Jog back down
3. Skip up the hill
4. Jog back down
Repeat for 10 minutes
D. Post Training Stretching
