"Expressing anger is a form of public littering." - Willard Gaylin
A – Calisthenics and Planking
B – Team Sprints & Mountain Climbers
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 x 30 Yard Sprints
20 Sitting V-posture DB Presses
1 x 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Pikes
10 Siff Squats
Tuesday August 4
"If a small thing has the power to make you angry, does that not indicate something about your size?" - Sydney J. Harris
A – Dynamic Warm-up and Hip Mobility
B – Say “Hello” to my little friends!
For Time:
1 Lap
40 Push-Ups
40 Squats with Hands Overhead
40 Reverse Crunches
40 Jump Rope
2 Laps
30 Push Press
30 Kettle Swings
30 Rows
30 Jump Rope
3 Laps
20 Wall Ball Shots
20 Bulgarian Squats (per leg)
20 Reverse Crunches
20 Jump Rope
4 Laps
Wednesday August 5 - Benefit Boot Camp
"Keep cool; anger is not an argument." - Daniel Webster
A – Dynamic Warm-up
B – Team Races With Toys
Divide the camp into TWO teams.
Each team has 2 tires, 2 kettlebells, 2 Slam Balls, 2 Sit-up stations and 2 Burpee stations.
Score as many points as you can on each station.
1. Tire sprint, end of court and back = 1 point
2. Burpee x 15 = 1 point
3. Slam Ball x 20 = 1 point
4. KB Deadlift/highpull x 25 = 1 point
5. Sit-ups x 30 = 1 point
We will play two 12 minute games.
Thursday August 6
"Never go to bed mad. Stay up and fight." - Phyllis Diller
A - Warmup
B - Christmas in August
- Bear Crawl 10 yards
- Strongman Crunch (per side)
- TGU (total)
- Mountain Jumper
- Wall Ball
- Row
- Band Thruster
- Jumping Slam Ball
- Spiderman Pushup (total)
- Jumping Lunges (per side)
- KB Swing
- Ground & Sky Squat/Broad Jump
Perform 1 bear crawl, then
Perform 2 Strongman Crunches, then 1 Bear Crawl, then
Perform 3 TGU, then 2 Strongman Crunches, then 1 Bear Crawl, then...
And so on like the song, "12 Days of Christmas"...
Friday August 7"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." - Buddha
Warmup - Yer on yer own!
6 minutes - No designated rep count - any order
Burpees
Pushups
KB Swings
Squat Jumps
WOD
Round 1
Run 1 lap
Burpee + Push up X 50
KB Swing X 40
Step Jumps X 30
Round 2
Run 2 laps
Burpee + Pushup X 40
KB Swing X 30
Step Jumps X 50
Round 3
Run 3 laps
Burpee + PU X 30
KB Swing X 50
Step Jumps X 40
