Week #3 of Session #17

Week 3 – Day 1
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” - Stephen Covey
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds for time of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2
D. Post Training Stretching

Week 3 – Day 2
“A great many people think they are thinking, when they are merely rearranging their prejudices.” - David Bohm
A – Calisthenics and Planking
B – WOD
As Many Rounds as Possible in 20 Minutes of:
Sprint the ends, jog the sides x 1 Lap
25 DB or KB RDL with Shrug (Heavy DB)
C. Post Training Stretching

Week 3 – Day 3
“The mind is its own place, and in itself can make a heaven of Hell, a hell of Heaven.” - John Milton
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time:
30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 3 – Day 4
“Hindsight is an exact science.” - Guy Bellamy
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 #2 of Session #17

Week 2 – Day 1
To carry a grudge is like being stung to death by one bee. - William Walton
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Mountain Climbers
C – "Evens"
10-8-6-4-2 of Each w/ 1 Spider Crawl and 1 Suicide Run Between Rounds
DB Thrusters
Low Row
Slide Lunge (per leg)
Spiderman Pushups (per side)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 – Day 2
Some days you’re the dog some days you’re the hydrant. – Unknown
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for six minutes!
Superset each of the two exercises for six minutes (AMRAP) in 6 repetition increments
A1 – Pushup & Pike Combo
A2 – Reverse Lunge & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Squat & Hold for 3 seconds
C2 – Sit-ups
C – Cool Down and Stretching

Week 2 – Day 3
If you aren't going all the way, why go at all? - Joe Namath
A – Dynamic Warm-up & Hip Mobility

B – Meat and Potatoes

4 rounds for time of:

Sprint x 30 yards
30 Bullwhips
50 Jump Rope
10 Turkish Get ups w/Sandbag
Sprint x 30 yards
25 KB Swings
10 Broad Jump Burpees
15 Slide Ham Curls
C – Cool Down and Stretching

Week 2 – Day 4
We are disturbed not by what happens to us, but by our thoughts about what happens to us. – Epictetus
A – Ladder Runs and Stretching
B – Partner Skips and Jumping Jacks
C – WOD
For Time:
30 Knees to Elbows
20 DB Thrusters
10 Kettle Sumo High Pull
2 Laps
20 Knees to Elbows
20 DB Thrusters
20 Kettle Sumo High Pull
2 Laps
10 Knees to Elbows
20 DB Thrusters
30 Kettle Sumo High Pull
2 Laps
D – Cool Down and Stretching

Session #17!!!

Week 1 - Day 1
"The slow man with integrity will ultimately catch the swift one who has none." - Unknown
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Push-Ups
Kettle Swings
Push-Press
D – Cool Down and Stretching

Week 1 – Day 2
"No legacy is so rich as honesty." - William Shakespeare
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
D - Post Training Stretching

Week 1 – Day 3
"In order to be effective truth must penetrate like an arrow -- and that is likely to hurt." - Wei Wu Wei
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
"Too many people overvalue what they are not and undervalue what they are." - Malcolm Forbes
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 Siff Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
60 seconds of Pikes
45 seconds of Burpees
45 seconds of Siff Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
45 seconds of Pikes
30 seconds of Burpees
30 seconds of Siff Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
30 seconds of Pikes
15 seconds of Burpees
15 seconds of Siff Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
15 seconds of Pikes
(it equals 12 minutes and 50 seconds of continuous work!)
C – Cool Down and Stretching

The last week of session #16

Week 4 – Day 1
"Always bear in mind that your own resolution to succeed is more important than any other one thing." - Abraham Lincoln

A – Dynamic Warm-up, Hip Mobility and Planking
B – 25 Minutes AMRAP:
25 Kettle Swings
20 Jumping Slam Ball
15 Bent-Over Row
10 Burpees
1 Suicide Sprint
C – Cool Down and Stretching

Week 4 – Day 2
"Today you have 100% of your life left." - Tom Hopkins

A – Active Warm-up, Jump Rope Drills & Mini-bands
B – Partner drills with sprints & med balls
C – Tabata Aplenty!
3 Rounds: 20 seconds of work, 10 seconds of rest. Two minute break between “rounds.”
Pushups
Jumping Squats
Mountain Climbers
Pushups
Pikes
Jumping Lunges
KB or DB Swings
Squat Hold
D – Cool Down and Stretching

Week 4 – Day 3
"The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." - Thomas Edison

A – Calisthenics and Planking
B – Partner Sprints and Get-ups
C – WOD
4 Rounds for Time of:
10 Dips
2 50 Yard Sprints with Tire
20 Wall Ball Shots
1 X 15 yards Broad Jump Burpee Pass
20 Slam Ball
20 Bullwhips
10 DB Thrusters
D – Cool Down and Stretching

Week 4 – Day 4
"You are capable of more than you know. Choose a goal that seems right for you and strive to be the best, however hard the path. Aim high. Behave honorably. Prepare to be alone at times, and to endure failure. Persist! The world needs all you can give." - Edward O. Wilson

A – Dynamic Warm-up and Hip Mobility
B – Say Hello to my Little Friend!
40-30-20-10
Low Rows
Over-Head Squats
Mountain Jumps
Push-ups
C – Cool Down and Stretching

Week #3 of Session #16

Week 3 – Day 1

“The rung of a ladder was never meant to rest upon, but only to support you long enough to enable you to reach for something higher." - Thomas Henry Huxley

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
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

"The tragedy of life does not lie in not reaching our goals. The tragedy lies in not having a goal to reach. Take life by the horns and give it a good shake and make the most of every opportunity. Only you can limit the distance you are willing to travel through life by the choices you make." - Peter Pearson

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)
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows (per side)
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows (per side)
2 X 30 yard sprints
D – Cool Down and Stretching

Week 3 – Day 3

"It is said that when you wake up in the morning you have two choices. You can continue your dream in the bed, or you can get up and make your dream become true." - Yuan Xingjun

A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 5 Rounds for time of:
1. 15 Reverse Lunge, DB Press combo
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Run 1 lap
D. Post Training Stretching

Week 3 – Day 4

"Reflect upon your present blessings, of which every man has plenty; not your past misfortunes, of which all men have some." - Charles Dickens

A – Calisthenics and Planking
B – WOD -
As Many Rounds as Possible in 20 Minutes of:
Run 2 Laps
25 Thrusters (Heavy DB)
C. Post Training Stretching