The San Antonio Fat Loss and Fitness Leader!
This is it kids...the final week of this session. Let the fat loss success run rampant!
Week 4 – Day 1
"The recipe for perpetual ignorance is: Be satisfied with your opinions and content with your knowledge." – Elbert Hubbard
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 4 – Day 2
"Two women meet. The first one cries, 'What have you done with your hair? It looks like a wig.' Her friend answers, 'It is a wig.' The first replies, 'Well, you'd never know it.'" – Excerpt from “The Winter of Our Discontent” by John Steinbeck
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching
Week 4 – Day 3
"The value of an idea has nothing whatever to do with the sincerity of the man who expresses it."– Oscar Wilde
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
Spiderman Climb (each leg)
Side Plank Rows (per side)
Box Jumps (or Bulgarian Squats, per leg)
T-Pushup w/ Stabilization (each side)
Walking Lunges (each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching
Week 4 – Day 4
"I was fourteen years old the night my daddy died. He had holes in his shoes and a vision that he was able to convey to me even lying in an ambulance, dying, that I as a black girl could do and be anything, that race and gender are shadows, and that character, determination, attitude are the substances of life." – Marian Wright Edelman
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Bullwhips
15 – Wall Ball Shots
10 – Hamstring Slide Curls
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
