Two weeks left in this session!
Week 4 - Day 1
“Character is power.” - Booker T. Washington
A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
20 Kettle Swings
20 Pikes
10 Bent-Over Row
10 Get-ups w/sandbag
1 Suicide Sprint
C – Cool Down and Stretching
Week 4 - Day 2
"The first thing I do in the morning is to make my bed and while I am making up my bed I am making up my mind as to what kind of a day I am going to have." - Robert Frost
A – Active Warm-up, Mini-bands & Hip Mobility
B – Partner drills with sprints & med balls
C – Bounce to this...30:3 - 24:2 - 18:1 - 12:1
Round ONE - 30 Reps each
Broad Jump x 30
Siff Walking Lunge x 30 (each leg)
Step-ups x 30 (each leg)
Pushups x 30
Dips x 30
Run x THREE laps around court
Round TWO - 24 Reps each
Broad Jump x 24
Siff Walking Lunge x 24 (each leg)
Step-ups x 24 (each leg)
Pushups x 24
Dips x 24
Run x TWO laps around court
Round THREE - 18 Reps each
Broad Jump x 18
Siff Walking Lunge x 18 (each leg)
Step-ups x 18 (each leg)
Pushups x 18
Dips x 18
Run x ONE lap around court
Round FOUR - 12 Reps each
Broad Jump x 12
Siff Walking Lunge x 12 (each leg)
Step-ups x 12 (each leg)
Pushups x 12
Dips x 12
Run x ONE lap around court
D – Cool Down and Stretching
Week 4 - Day 3
"My second favorite household chore is ironing. My first one being hitting my head on the top bunk bed until I faint." - Erma Bombeck
A – Calisthenics, Planking & Stability Holds
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
10 Side Plank Rows (per side)
15 Burpees
20 DB Overhead Walking Lunge (per leg)
25 Bullwhips
2 x Full Court Sprints (Good Luck)
D – Cool Down and Stretching
Week 4 - Day 4
"I've learned that artificial intelligence is no match for natural stupidity." - Unknown
A – Dynamic Warm-up and Hip Mobility
B - Grasso Lunges with the tires
C – Set the Table
Max effort repetition in 1 minute - keep track of individual exercise records:
1. Kettlebell Swing x 1 min
2. Slam ball x 1 min
3. Dumbbell Push Press x 1 min
D. Serve it up
1. Sprint down court and back
2. Perform 10 Push-ups
3. Perform 15 Single Leg Squats each leg
4. 75 Jump Rope
5a. Perform your previously recorded repetition max number for Kettlebell Swing
*Repeat circuit starting at beginning*
5b. In round two Perform your previously recorded repetition max number for Slam ball
*Repeat circuit starting at beginning*
5c. In round three Perform your previously recorded repetition max number for Dumbbell Push Press
**As many complete rounds as you can in 22-25 minutes**
E – Cool Down and Stretching
Saturday, March 1, 2008
Sunday, February 24, 2008
Week #3 of Session #15
Week 3 - Day 1
"Focus on remedies, not faults." Jack Nicklaus
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps clockwise
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
"Action expresses priorities." Ghandi
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching
Week 3 - Day 3
"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous
A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching
Week 3 - Day 4
"How very little can be done under the spirit of fear." - Florence Nightingale
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching
"Focus on remedies, not faults." Jack Nicklaus
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (per side)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (either Bulgarian or sl)
2 laps clockwise
* 4 complete rounds for time
D – Cool Down and Stretching
Week 3 - Day 2
"Action expresses priorities." Ghandi
A – Calisthenics and Planking
B – Partner Races w/tires
C – Tuesday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows (per side)
30 yard sprints x 2
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
30 yard sprints x 2
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
30 yard sprints x 2
D – Cool Down and Stretching
Week 3 - Day 3
"Hard work is straight line and luck is a curved line. Follow the straight line and the curved line will follow you."- Anonymous
A. Dynamic Warm-up - Hip Mobility
B. WOD
For Time:
21 SLDL per leg
42 Burpees
15 SLDL per leg
30 Burpees
9 SLDL
18 Burpees
C. Tabata Style Sprint / Rest Session
8 seconds of sprints, 12 seconds of rest x 10 rounds
D. Post Training Stretching
Week 3 - Day 4
"How very little can be done under the spirit of fear." - Florence Nightingale
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Alt DB Squat and Press
Spades = Pushup
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise! Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Third Game - Viva Las Vegas
Hearts = DB Deadlift Curl and Press
Diamonds = Pushup
Clubs = Bent Over Row w/ DB
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
E. Post Training Stretching
Sunday, February 17, 2008
Week #2 of Session #15
Week 2 – Day 1
"Some of us will do our jobs well and some will not, but we will be judged by only one thing - the result." – Vince Lombardi
A – Calisthenics and Planking
B – Let the Countdown Begin
20 Minutes As Many Rounds As Possible:
10 L-Pulls
10 Slide Ham Curls
10 Slam Ball
C – Cool Down and Stretching
Week 2 – Day 2
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges
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 (25 each leg)
Close Grip Push Ups
Squat Jumps
C – Cool Down and Stretching
Week 2 – Day 3
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Descartes
A – Calisthenics and Planking
B – Partner Wheelbarrow Sprints
C – Round and round
4 Rounds for Time of:
25 Push-ups
20 Dips
15 Single Leg DB Dead lifts (per leg)
10 Burpees
5 Low Rows
1 10 yards Lane Pass Spider Crawl (Keep the Hips Down)
D – Cool Down and Stretching
Week 2 – Day 4
"Success is not final, failure is not fatal: it is the courage to continue that counts."- Winston Churchill
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Turkish Get-ups
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Burpees
10 High Box Jumps
15 Wall Ball Shots
20 Bullwhips
D – Cool Down and Stretching
Friday, February 8, 2008
Session #15
Week 1 - Day 1
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Descartes
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WODFor Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 1 - Day 2
"Success is not final, failure is not fatal: it is the courage to continue that counts."- Winston Churchill
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching
Week 1 - Day 3
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo Di Vinci
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching
Week 1 - Day 4
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Mule Kicks
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Something Special
???????????
E – Cool Down and Stretching
"It is easy to hate and it is difficult to love. This is how the whole scheme of things works. All good things are difficult to achieve; and bad things are very easy to get." – Descartes
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WODFor Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching
Week 1 - Day 2
"Success is not final, failure is not fatal: it is the courage to continue that counts."- Winston Churchill
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching
Week 1 - Day 3
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” – Leonardo Di Vinci
A – Dynamic Warm-up and Hip Mobility
B – Partner Shuttle Run with Tuck Jumps
C – WOD
4 Rounds for Time of:
30 Overhead Squats
30 Pull-Ups or Low Rows
4 Laps
D – Cool Down & Stretching
Week 1 - Day 4
"If you do not change direction, you may end up where you are heading." – Lao Tzu
A – Calisthenics & Planking
B – Partner Skipping Runs w/ Mule Kicks
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Something Special
???????????
E – Cool Down and Stretching
Sunday, February 3, 2008
FREE Week
Free Week - Day 1
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Reverse Crunches x 30 = 1 point
5. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching
Free Week - Day 2
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post Training Stretching
Free Week - Day 3
A. Dynamic Warm-up & Jump Rope
B. Partner shuttle run with 5 Turkish Get-ups
C. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Sit-ups
3. Siff Squats
4. Dumbbell Push Press
D. Short Course Baseball...
Run 20 yards between each base
1st 20 Burpees
2nd 20 Pushups
3rd 20 Burpees
Home 20 Pushups
Score as many runs as you can in 10 minutes
E. Run 3-4 Laps for time
F. Post Training Stretching
Free Week - Day 4
A. Hip Mobility - Planks - Active Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint across court & back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Box Jumps
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
A. Dynamic Warm-up & Hip Mobility
B. Partner Shuttle run competition
1. Sprint 20 yards out, 20 mountain climbers, 20 yards back
2. Partner goes
3. Sprint 40 yards out, 20 mountain climbers, 40 yards back
4. Partner goes
*Repeat for 3 total rounds*
C. Team Races with the Toys!
We will play two 12 minute games
1. Burpee x 15 = 1 point
2. Slam Ball x 20 = 1 point
3. Kettle bell Swings x 25 = 1 point
4. Reverse Crunches x 30 = 1 point
5. Tire sprint 60 yards out then back = 1 point
D. Post Training Stretching
Free Week - Day 2
A. Calisthenics - Hip mobility
B. Tabata Style Superset
1. 20 seconds of Pushups
2. 10 Seconds rest
3. 20 seconds of Squats
4. 10 Seconds rest
*repeat for 8 rounds, 8 total minutes*
**Score your total amount of reps**
C. Leg Warmer
1. Sprint ends, run sides
2. 30 Dips
3. 30 Walking Lunges
4. Sprint side, run the rest
5. 15 Star Jumps
*As many complete rounds as possible in 18-21 minutes*
D. Post Training Stretching
Free Week - Day 3
A. Dynamic Warm-up & Jump Rope
B. Partner shuttle run with 5 Turkish Get-ups
C. PHA this...
In this workout you have FOUR stations - You move through each station after 30 seconds. One round is 2 minutes; today we do 5 total rounds. Non-stop 10-minute circuit.
1. Rows
2. Sit-ups
3. Siff Squats
4. Dumbbell Push Press
D. Short Course Baseball...
Run 20 yards between each base
1st 20 Burpees
2nd 20 Pushups
3rd 20 Burpees
Home 20 Pushups
Score as many runs as you can in 10 minutes
E. Run 3-4 Laps for time
F. Post Training Stretching
Free Week - Day 4
A. Hip Mobility - Planks - Active Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint across court & back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Step-ups (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Box Jumps
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
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