Week 2 - Day 1
"All we have to decide is what to do with the time that is given to us." – John W. Gardner
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching
Week 2 - Day 2
"The Pessimist complains about the wind, the Optimist expects it to change and the REALIST adjusts his sails." -- Author 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 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Slamball
B2 – KB Swing
C1 – Jumping Lunge
C2 – Sit-ups
C – Cool Down and Stretching
Week 2 - Day 3
"It's a job that's never started that takes the longest to finish." – John W. Gardner
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 Mountain Climbers (per side)
C – Cool Down and Stretching
Week 2 - Day 4
"In the morning, when you are sluggish about getting up, let this thought be present: 'I am rising to a man's work." – Marcus Aurelius Antonius Augustus
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
C. Post Training Stretching
