The San Antonio Fat Loss and Fitness Leader!
Week 2 – Day 1
“I've learned that artificial intelligence is no match for natural stupidity.” – Author unknown
A. Dynamic Warm-up - Cal's - Hip Mobility
B. 4 x 4, Fun in the factory
In this workout there are FOUR stations - You move through each station after 60 seconds. This is a non-stop 4-minute circuit followed by a 2 minute rest. Today is 4 rounds.
The stations are:
1. Slam ball
2. Kettle bell Swings
3. Pikes
4. Squat/Row Combo w/tubing
**Rest 2 minutes**
*Repeat for FOUR total rounds*
C. 4 laps around Court for time
Week 2 – Day 2
“I've learned that we are responsible for what we do, unless we are celebrities.” – Author unknown
A. Dynamic warm-up
B. Travel time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*Scale to your level: 3, 4 or 5 rounds*
C. Diablo Medicine Ball Hurl with a Partner
Measure out 40 yards. Start by running out and back (the 80 yard sprint) then hurl the medicine ball across the distance. You are not allowed to run with the ball. You must do WALKING LUNGES to the ball, pick it up, and throw it to move forward. Once you have gone 40 yards with the hurls, you have completed one round. Start the next round by running out and back again. The "Medicine ball Hurls" can be done any way you want. Underhand, overhead, side arm, etc are all legal in this case.
1. Run 80 yards
2. Hurl 20lb medicine ball 40 yards with WALKING LUNGE in between
*Scale to your level: 3, 4 or 5 rounds*
D. Jumping Kelly
1. 15 Single Leg Bench Squats per leg
2. 30 Dips
3. Sprint the court X 2
*Scale to your level: 3, 4 or 5 rounds*
Week 2 – Day 3
“I've learned to not sweat the petty things, and not pet the sweaty things.” – Author unknown
A – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Rock The Boats (per side)
Push-Ups
Week 2 – Day 4
“I've learned that depression is merely anger without enthusiasm.” – Author unknown
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
4 - 5 Rounds for Time of:
7 Side Plank Tube Rows (per side)
14 DB Thrusters
21 Dips
28 Bullwhips
150 Jump Rope
