"The San Antonio Fat Loss and Fitness Leader!"
Week 3 – Day 1
“He that respects himself is safe from others; he wears a coat of mail that none can pierce.” – Henry Wadsworth Longfellow
A – Dynamic Warm-up and Hip Mobility
B – Schmitz Schmartz
10 reps of all exercises unless indicated differently until 12 minutes are up.
Round 1
Push-ups
Squats
Burpees
Front to Back Lunges (10 on both sides)
Rope pull ups
Round 2
Slide Lunges
Pikes
Tuck Jumps
Dips
Rope Pushups
Week 3 – Day 2
"Tears will get you sympathy. Sweat will get you results." – Anonymous
A – Calisthenics & Team Sprints with Mountains Climber
B - “Elliptical”For Time:
2 Sprinting Laps
35 Reverse Crunch
30 Wall Ball Shots
2 Jogging Laps
35 Chin-to-knees
30 Box jumps
2 Sprinting Laps
35 Reverse Crunches
30 Burpees
2 Jogging Laps
35 Chin-to-knees
30 Ab Slides
Week 3 – Day 3
"The intuitive mind is a sacred gift, and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift." - Albert Einstein
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 Prisoners Squats
150 Mountain Climbers (total)
Week 3 – Day 4
"Perseverance is not a long race; it is many short races one after another." - Walter Elliot
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 Suicide Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Renegade Row (per side)
