Week 2 - Day 1
"It takes less time to do a thing right, than it does to explain why you did it wrong." – Henry Wadsworth Longfellow
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 Overhead Bar Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching
Week 2 - Day 2
"Nothing is more difficult, and therefore more precious, than to be able to decide." - Napoleon Bonaparte
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 Siff Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching
Week 2 - Day 3
"It is amazing what you can accomplish if you do not care who gets the credit." – Harry Truman
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 MB (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching
Week 2 - Day 4
"The price of anything is the amount of life you exchange for it." - Henry David Thoreau
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo
B1 – Slamball
B2 – KB Swing
C1 – Jumping Lunge (per leg)
C2 – Sit-ups
C – Cool Down and Stretching
