Week 2 - Day 1
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race." – Calvin Coolidge
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Siff Squats
Push Ups
Jumping Lunges (25 per leg)
Slow Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Box Jumps (or Bulgarian Squats, 25 per leg)
T-Stabilization (25 each side)
Walking Lunges (50 per leg)
Dips
Squat Jumps
Week 2 - Day 2
"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." – Benjamin Franklin
A – Dynamic Warm-up and Hip Mobility
B – Tabata protocol sprints
C – My, oh my…
10, 9, 8... 2, 1
Turkish Get-ups (per side)
Pikes
Push Press
Plia Lunges (per leg)
Renegade Rows (per arm)
Week 2 - Day 3
"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look." – Ronald Reagan
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows (or 20 Chin-to-knees per side)
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Ropes Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with Sandbag or Dumbbell
* Sprint Length of Court and Back Between Each Set of Exercises
Week 2 - Day 4
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
10 Rounds of:
15 Squats
15 Kettle Swings
15 Push-Ups
And then…
10 Rounds of:
10 High Step Ups (per leg)
5 Low Rows
10 Jumping Ball Slams
Plia Lunges (per leg)
Renegade Rows (per arm)
Week 2 - Day 3
"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look." – Ronald Reagan
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows (or 20 Chin-to-knees per side)
30 Dips
40 Kettle Swings
50 Box Jumps
40 Wall-Ball Shots
30 Ropes Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with Sandbag or Dumbbell
* Sprint Length of Court and Back Between Each Set of Exercises
Week 2 - Day 4
"Do not trust all men, but trust men of worth; the former course is silly, the latter a mark of prudence!" – Democritus
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
10 Rounds of:
15 Squats
15 Kettle Swings
15 Push-Ups
And then…
10 Rounds of:
10 High Step Ups (per leg)
5 Low Rows
10 Jumping Ball Slams
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