Week 4 – Day 1
"Always bear in mind that your own resolution to succeed is more important than any other one thing." - Abraham Lincoln
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
25 Kettle Swings
20 Jumping Slam Ball
15 Bent-Over Row
10 Burpees
1 Suicide Sprint
C – Cool Down and Stretching
Week 4 – Day 2
"Today you have 100% of your life left." - Tom Hopkins
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
3 Rounds: 20 seconds of work, 10 seconds of rest. Two minute break between “rounds.”
Pushups
Jumping Squats
Mountain Climbers
Pushups
Pikes
Jumping Lunges
KB or DB Swings
Squat Hold
D – Cool Down and Stretching
Week 4 – Day 3
"The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." - Thomas Edison
A – Calisthenics and Planking
B – Partner Sprints and Get-ups
C – WOD
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 X 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Bullwhips
10 DB Thrusters
D – Cool Down and Stretching
Week 4 – Day 4
"You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give." - Edward O. Wilson
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Low Rows
Over-Head Squats
Mountain Jumps
Push-ups
C – Cool Down and Stretching
