Week #3 of Session #17

Week 3 – Day 1
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” - Stephen Covey
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2
D. Post Training Stretching

Week 3 – Day 2
“A great many people think they are thinking, when they are merely rearranging their prejudices.” - David Bohm
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Sprint the ends, jog the sides x 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)
C. Post Training Stretching

Week 3 – Day 3
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” - John Milton
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 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching

Week #2 of Session #17

Week 2 – Day 1
To carry a grudge is like being stung to death by one bee. - William Walton
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 – Day 2
Some days you’re the dog some days you’re the hydrant. – Unknown
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for six minutes!
Superset each of the two exercises for six minutes (AMRAP) in 6 repetition increments
A1 – Pushup & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Squat & Hold for 3 seconds
C2 – Sit-ups
C – Cool Down and Stretching

Week 2 – Day 3
If you aren't going all the way, why go at all? - Joe Namath
A – Dynamic Warm-up & Hip Mobility

B – Meat and Potatoes

4 rounds for time of:

Sprint x 30 yards
30 Bullwhips
50 Jump Rope
10 Turkish Get ups w/Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
C – Cool Down and Stretching

Week 2 – Day 4
We are disturbed not by what happens to us, but by our thoughts about what happens to us. – Epictetus
A – Ladder Runs and Stretching
B – Partner Skips and Jumping Jacks
C – WOD
For Time:
30 Knees to Elbows
20 DB Thrusters
10 Kettle Sumo High Pull
2 Laps
20 Knees to Elbows
20 DB Thrusters
20 Kettle Sumo High Pull
2 Laps
10 Knees to Elbows
20 DB Thrusters
30 Kettle Sumo High Pull
2 Laps
D – Cool Down and Stretching