Week 4 – Day 1
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. 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
Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching
Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching
Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching
