Week #3 of Session #16

Week 3 – Day 1

“The rung of a ladder was never meant to rest upon, but only to support you long enough to enable you to reach for something higher." - Thomas Henry Huxley

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
D – Cool Down and Stretching

Week 3 – Day 2

"The tragedy of life does not lie in not reaching our goals. The tragedy lies in not having a goal to reach. Take life by the horns and give it a good shake and make the most of every opportunity. Only you can limit the distance you are willing to travel through life by the choices you make." - Peter Pearson

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)
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
2 X 30 yard sprints
D – Cool Down and Stretching

Week 3 – Day 3

"It is said that when you wake up in the morning you have two choices. You can continue your dream in the bed, or you can get up and make your dream become true." - Yuan Xingjun

A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 5 Rounds for time of:
1. 15 Reverse Lunge, DB Press combo
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Run 1 lap
D. Post Training Stretching

Week 3 – Day 4

"Reflect upon your present blessings, of which every man has plenty; not your past misfortunes, of which all men have some." - Charles Dickens

A – Calisthenics and Planking
B – WOD -
As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
25 Thrusters (Heavy DB)
C. Post Training Stretching

Week #2 of Session #16

Week 2 – Day 1
"If you have an hour, will you not improve that hour, instead of idling it away?" - Lord Chesterfield

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 are countless ways of attaining greatness, but any road to reaching one's maximum potential must be built on a bedrock of respect for the individual, a commitment to excellence, and a rejection of mediocrity." - Buck Rodgers

A – Dynamic Warm-up and Hip Mobility
B – My, oh my…
AMRAP in 20 Minutes:
15 KB Swings
15 Jumping Med Ball Slams
15 Box Jumps (or 15 Bulgarian Squats per leg)
15 Side Plank Tube Rows (per side)
15 Yard Broad Jump Burpee
C – Cool Down and Stretching

Week 2 – Day 3
"Swing hard, in case they throw the ball where you're swinging." - Duke Snider

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
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching

Week 2 – Day 4
"It is not how much we have, but how much we enjoy...." - Charles H. Spurgeon

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – WOD
4 Rounds for Time of:
50 Jump Rope
25 KB Swings
50 Bicycles or Reverse Crunches
25 DB Thrusters
D – Cool Down and Stretching