Week 1 - Day 1
"I always win. Because I come out of every situation still whole, still new, and still capable of moving forward. Every experience of my life moves me on to my next experience. All my experiences teach me wisdom, give me courage, and set me free to go on living." - Kenny Shultz
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 BW Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching
Week 1 – Day 2
"A wrong-doer is often a man that has left something undone, not always he that has done something." – Marcus Aurelius Antonius Augustus
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:
15 Renegade Rows (per side)
20 Prisoner Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching
Week 1 – Day 3
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Pikes
Spiderman Push-Ups (total)
C – Cool Down and Stretching
Week 1 – Day 4
"Envy consists in seeing things never in themselves, but only in their relations. If you desire glory, you may envy Napoleon, but Napoleon envied Caesar, Caesar envied Alexander, and Alexander, I daresay, envied Hercules, who never existed." – Bertrand Russell
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Slide Ham Curls
25 Knees in Crunches w/ bar
50 Jump Rope
C - Cool Down & Stretching
