Week 1 - Day 1
"The slow man with integrity will ultimately catch the swift one who has none." - Unknown
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 1 – Day 2
"No legacy is so rich as honesty." - William Shakespeare
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching
Week 1 – Day 3
"In order to be effective truth must penetrate like an arrow -- and that is likely to hurt." - Wei Wu Wei
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
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
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 Siff Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
60 seconds of Pikes
45 seconds of Burpees
45 seconds of Siff Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
45 seconds of Pikes
30 seconds of Burpees
30 seconds of Siff Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
30 seconds of Pikes
15 seconds of Burpees
15 seconds of Siff Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
15 seconds of Pikes
(it equals 12 minutes and 50 seconds of continuous work!)
C – Cool Down and Stretching
