Can you believe it? Thanksgiving has come and gone and we are near the end of the year!
I trust you had a nice Thanksgiving Holiday and that you're ready to "tear it up" this week in training.
Well, what are we waiting for...
Day 1 - Week 1
"When you do something, you should burn yourself up completely, like a good bonfire, leaving no trace of yourself”- Shunryu Suzuki
A – Dynamic Warm-up and Hip Mobility
B – Fast Track to Nowhere
Partner up and take turns running with the tire to the end of the court, do 7 Burpees and returning to the starting point. Each partner performs 3 times.
C – WOD
3 Rounds for Time of:
40 Prisoner Squats
1 lap
30 Push-Press
1 lap
20 Rows
200 Jump Rope
10 Clean and Press (W – 15#, M – 25#)
C – Cool Down and Stretching
Day 2 - Week 1
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." – Thomas Edison
A – Calisthenics and Planking
B – WOD
5 Rounds for Time:
20 Box Jumps
15 Front Squats with DB’s
10 Turkish Get-ups with implement
5 Handstand Push-Ups
D - Post Training Stretching
Day 3 - Week 1
"First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all yourmeans to that end." – Aristotle
A – Dynamic Warm-up and Hip Mobility
B - Partner Shuttle run with Tuck Jumps
C – You want me to do what?
1 - Dips
2 - DB Bent-Over Rows
3 - Sprints
4 – Med Ball Clean & Jerks
** 10-1-1-10 through 1-10-10-1 **
D – Cool Down & Stretching
Day 4 Week 1
"Energy and persistence conquer all things." – Benjamin Franklin
A – Calisthenics & Planking
B – It’s all in the cards!
Divide into teams of three to four. Play two to three games.
Game one:
Spades = Burpees
Clubs = Push-ups
Hearts = KB swings
Diamonds = Siff Squats
A = 11, Face Cards = 10, no 2, 3, 4’s.
Game two:
Spades = Pikes
Clubs = Push-ups
Hearts = KB Sumo squat high pull
Diamonds = Single leg bridge dip
A=11, Face Cards = 10; 2, 3, 4 = 20, 30 and 40 seconds of planking.
Game 3?
Play game # 1 again.
C – Cool Down and Stretching
Sunday, November 25, 2007
Sunday, November 11, 2007
Week #5
It's the final week before Turkey Day! Let's make it the best!
Here we go...
Week 5 - Day 1
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright
A – Dynamic Warm-up and Hip Mobility
B – Partner Tire Sprints with Burpees
C – WOD
As Many Rounds As Possible in 30 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder
2 laps
Wall Ball Shots x 20
Push-up Rows Combo x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch x 10 per arm
D – Cool Down and Stretching
Week 5 - Day 2
"It does not matter how slowly you go so long as you do not stop." - Gandhi
A – Active Warm-up, Mini-bands and Team Sprints
B – WOD
For Time: 45-30-15
DB Push Press (Men 25lb, Ladies 15lb)
Jump Squats
Sit-Ups
Rows
Length of Court Broad Jump Burpees After Each Round
C – Cool Down and Stretching
Week 5 - Day 3
"People create their own questions because they are afraid to look straight. All you have to do is look straight and see the road, and when you see it, don't sit looking at it - walk." - Ayn Rand
A – Jump Rope, Planks and Mountain Climbers
B – WOD
3 Rounds for Time of:
20 Rows
2 15 Yard Pass Kettle Walk
20 Wall Ball Shots
1 Push-up Position Ladder Pass
20 Box Jumps
20 V-ups
20 Siff Squats
2 30 Yard Sprints
C – Cool Down and Stretching
Week 5 - Day 4
"Great works are performed not by strength but by perseverance." - Samuel Johnson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
D – Cool Down and Stretching
Here we go...
Week 5 - Day 1
"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort." - Herm Albright
A – Dynamic Warm-up and Hip Mobility
B – Partner Tire Sprints with Burpees
C – WOD
As Many Rounds As Possible in 30 Minutes of...
Spider Crawl x 10 yards
Suicide Sprint x 100 yards
Slam Ball in Ladder
2 laps
Wall Ball Shots x 20
Push-up Rows Combo x 10 per arm
Walking Pikes x 15 steps
Single-Arm Snatch x 10 per arm
D – Cool Down and Stretching
Week 5 - Day 2
"It does not matter how slowly you go so long as you do not stop." - Gandhi
A – Active Warm-up, Mini-bands and Team Sprints
B – WOD
For Time: 45-30-15
DB Push Press (Men 25lb, Ladies 15lb)
Jump Squats
Sit-Ups
Rows
Length of Court Broad Jump Burpees After Each Round
C – Cool Down and Stretching
Week 5 - Day 3
"People create their own questions because they are afraid to look straight. All you have to do is look straight and see the road, and when you see it, don't sit looking at it - walk." - Ayn Rand
A – Jump Rope, Planks and Mountain Climbers
B – WOD
3 Rounds for Time of:
20 Rows
2 15 Yard Pass Kettle Walk
20 Wall Ball Shots
1 Push-up Position Ladder Pass
20 Box Jumps
20 V-ups
20 Siff Squats
2 30 Yard Sprints
C – Cool Down and Stretching
Week 5 - Day 4
"Great works are performed not by strength but by perseverance." - Samuel Johnson
A – Warm up:
Lateral Shuffle with X band
Monster Walk with X band
Lunge (forearm to instep) with hamstring stretch
Inchworms
B – Metabolic circuit
3 rounds of:
Lunge with 4s pause at bottom of movement x 15 per leg
Push up with 4s pause at bottom of movement x 10
Plank walk ups with 5 count hold x 10
DB SLDL x 10 per leg
One arm row from lunge to single leg stance x 7 per position
C – Squat series
Explosive to normal speed to isometric
20s at each zone - 3 rounds
D – Cool Down and Stretching
Week #4
Wow!
Week 4 - Day 1
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
C – Cool Down and Stretching
Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching
Week 4 - Day 3
A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching
Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching
Week 4 - Day 1
A – Dynamic Warm-up, Hip Mobility and Planking
B – Round and round
15 Rounds of:
5 Squats
5 Kettle Swings
5 Push-Ups
And…10 Rounds of:
5 Box Jumps or High Step-ups per leg
5 Pull Ups
5 Ball Slam
C – Cool Down and Stretching
Week 4 - Day 2
A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
2 Rounds of:
Tabata Push-ups
Tabata Squats
Tabata Rows
Tabata Slam Ball
D – Cool Down and Stretching
Week 4 - Day 3
A – Calisthenics and Planking
B – Suicide Frogs with DB’s
C – Workout of the Day
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 15 yard Broad Jump Burpee Pass
20 Slam Ball
20 Reverse Crunches
10 DB Thrusters
D – Cool Down and Stretching
Week 4 - Day 4
A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Pull-ups
DB Over Head Squats
Pikes
Push-ups
C – Cool Down and Stretching
Sunday, October 28, 2007
Week 3 of Session #12
Here we go:
Week 3 - Day 1
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill
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 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching
Week 3 - Day 3
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching
Week 3 - Day 4
"Champions keep playing until they get it right."- Billie Jean King
A – Calisthenics and Planking
B – Travel Time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 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
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching
Week 3 - Day 1
"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."- Napoleon Hill
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 – Hamstring Slide Curls
15 – Wall Ball Shots (Full Squats)
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
“Wanting, or intending, is the beginning of the Creating Process, and without it, no deliberate creation will occur. But most of you are suppressing your desires, to avoid disappointment.”- Esther Hicks
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Thrusters
10 Kettle Sumo High Pull
2 30 yard sprints
20 Sit-ups
20 Thrusters
20 Kettle Sumo High Pull
2 30 yard sprints
10 Sit-ups
20 Thrusters
30 Kettle Sumo High Pull
2 30 yard sprints
D – Cool Down and Stretching
Week 3 - Day 3
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching
Week 3 - Day 4
"Champions keep playing until they get it right."- Billie Jean King
A – Calisthenics and Planking
B – Travel Time
1. Walking Kettlebell Swings x 15 yards
2. Broad Jump Burpee x 30 yards (15 out, 15 back)
*4 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
*4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*4 rounds*
E. Post Training Stretching
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