Week #4 of Session #18

Week 4 – Day 1
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." – Michael Jordan
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
D - Post Training Stretching

Week 4 - Day 2
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Week 4 - Day 3
"As long as a man stands in his own way, everything seems to be in his way." – Ralph Waldo Emerson
A – Calisthenics and Planking
B – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X 30 yard sprints
D – Cool Down and Stretching

Week 4 - Day 4
"It is not how much you do, but how much Love you put into the doing that matters." - Mother Teresa
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
D – Cool Down and Stretching

Week #3 or Session #18

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 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:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift 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: 40-30-20-10
Box Jump or Bulgarian Squats
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 – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each person performs the movement specified at each station.
Number of reps is determined by roll of the dice.
Next station is determined by a roll of the dice.
Play 2, 12 minute games.
D. Post Training Stretching