Week 1 – Day 1
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner “A” jumps rope while running to the wall. When they get there they do 15 Mountain Climbers and then jumps/runs back while partner “B” jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 10 minutes each.
1) DB Renegade Push-up & Row x 10 per side
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge and Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 25
5) Toe Touch Crunches with Feet Elevated in “V” x 25
6) Ground & Sky Squats x 20
E) Cool Down and Stretching
Week 1 – Day 2
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Box Jumps or High Steps ups
5. Siff Goblet Squats
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Sprint ends/run sides x 6 laps for time
D. Post Training Stretching
Week 1 – Day 3
"The beginning is the most important part of the work." – Plato
A. Calisthenics - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Reverse Crunch x 25 = 1 point
C. Post Training Stretching
Week 1 – Day 4
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching
