Week 4 – Day 1
"The best thing about the future is that it comes only one day at a time." – Abraham Lincoln
A. Calisthenics & Hip Mobility
B. Partner Shuttle Run with Mountain Climbers
C. Six Station Dice Game
Set up six stations of movements and place a die at each station. Person performs the movement specified at each station. Number of reps is determined by roll of the dice. Next station is determined by a roll of the dice. Play 2, 12 minute games.
D. Post Training Stretching

Week 4 – Day 2
"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility." – Anna Eleanor Roosevelt
A - Dynamic Warm-up
B - Partner Shuttle run with 15 Tuck Jumps
C - Partner up!
Partner #1 does 15 dumbbell push presses right arm, 15 DB push presses left armPartner #2 does as many stretch tube rows as possible until partner #1 is done*Switch roles and repeat for 3 complete rounds each
D - Big circuit
1. Burpees x 12
2. High Step Ups x 15 per Leg
3. Run 2 laps
*As many rounds as you can in 20 minutes*
DD. Alternative no running circuit
1. Dumbbell thrusters x 12
2. Prisoner Squats x 25
3. Turkish Get-ups x 12
4. Walking lunge x 25 yards
*6 rounds for total time*
E – Post Training Stretching

Week 4 – Day 3
"One of the greatest and simplest tools for learning more and growing is doing more." – Washington Irving
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 10 underhand med ball tosses and 10 reverse tosses each.
C – 20-15-10 Squat Session
Jumping Squats, Squats, Hold in the Bottom Squat Position – 1st round 20 seconds, 2nd round 15 seconds, 3rd round 10 seconds.
D – WOD
3 Rounds for Time of:
10 Renegade Rows (per side)
30 Prisoner Siff Squats
50 Bullwhips
75 In & Out Jump Rope
E - Post Training Stretching

Week 4 – Day 4
"The one thing that matters is the effort." – Antoine de Saint Exupery
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball High Toss
- Rows
- Goblet squat with Kettle Bell
- Turkish Get ups
- High step-up or Bulgarian Squats
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
D- Post Training Stretching

Week #3 of Session #19

Week 3 – Day 1
"An ounce of action is worth a ton of theory." – Ralph Waldo Emerson
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

Week 3 – Day 2
“Bad things are not the worst things that can happen to us. ‘Nothing’ is the worst thing that can happen to us.” – Richard Bach
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Pull-ups
5 Burpees

Week 3 – Day 3
"A man would do nothing if he waited until he could do it so well that no one could find fault." - John Henry Newman
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Week 3 – Day 4
"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin." - W. Clement Stone
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)
*3 - 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
*3 - 4 rounds*
D. Jumping Jehosophats…
1. 30 Jumping Lunges
2. 30 Dips
3. Run twice around court
*3 - 4 rounds*

Week #2 of Session #19

Week 2 – Day 1
“Excuses are the nails used to build a house of failure.” – Don Wilder
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

Week 2 – Day 2
"Pessimism is an excuse for not trying and a guarantee to a personal failure." – Bill Clinton
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Run two laps
2.) 50 Kettlebell swings
3.) Run 2 laps
4.) 50 Medicine ball slams
5.) Run 2 laps
6.) 50 Two Point Rows (per side)
7.) Run 2 laps
8.) 50 Lunge stance 180 degree trunk rotations with tubing (per side)

Week 2 – Day 3
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A – Dynamic Warm-up and Hip Mobility
B – Bodyweight 500
50 reps of each for time:
Squats
Push Ups
Jumping Lunges (25 per leg)
Spiderman Climb (25 each leg)
Side Plank Rows (25 per side)
Deep Bulgarian Squats (25 per leg)
T-Stabilization (25 each side)
Siff Walking Lunges (25 each leg)
Close Grip Push Ups
Squat Jumps

Week 2 – Day 4
"Right actions in the future are the best apologies for bad actions in the past." - Tryon Edwards
A – Calisthenics and Planking
B – 2 Walking Laps with DB Overhead (Lap 1 R, Lap 2 L)
C – Workout of the Day
3 Rounds for Time of:
20 Jumping Pull-ups
10 Burpees
15 DB Overhead Walking Lunge (per leg)
20 Pikes
2 x Full Court Sprints (Good Luck)

Week #1 of Session #19

Week 1 – Day 1
“Toughness is in the soul and spirit, not in muscles.”- Alex Karras
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner “A” jumps rope while running to the wall. When they get there they do 15 Mountain Climbers and then jumps/runs back while partner “B” jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 10 minutes each.
1) DB Renegade Push-up & Row x 10 per side
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge and Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 25
5) Toe Touch Crunches with Feet Elevated in “V” x 25
6) Ground & Sky Squats x 20
E) Cool Down and Stretching

Week 1 – Day 2
"It is not enough to be busy. So are the ants. The question is: What are we busy about?" – Henry David Thoreau
A. Dynamic Warm-up
B. Fight Gone Bad in San Antonio
In this workout you have five stations - You move through each station after 60 seconds. This is a non-stop 5-minute circuit followed by a 2 minute rest. Today is 3 rounds.
The stations are:
1. Slam ball
2. Burpees
3. DB Push Press
4. Box Jumps or High Steps ups
5. Siff Goblet Squats
**Rest 2 minutes**
*Repeat for THREE total rounds*
C. Sprint ends/run sides x 6 laps for time
D. Post Training Stretching

Week 1 – Day 3
"The beginning is the most important part of the work." – Plato
A. Calisthenics - Hip Mobility - Court Skips
B. Team races!
Divide the camp into TWO teams. Each team has 3 Slam Balls, 3 Sit-up stations, 3 Burpee stations, 2 kettle bells and 1 long runway. Score as many points as you can on each station.
We will play two 12 - 15 minute games
1. Sprint with tire to end of court and back = 1 point
2. Burpee x 10 = 1 point
3. Slam Ball x 15 = 1 point
4. Kettle bell Swings x 20 = 1 point
5. Reverse Crunch x 25 = 1 point
C. Post Training Stretching

Week 1 – Day 4
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A. Dynamic Warm-up
B. Squats and…
1. Prisoner squats x 15
2. Dive Bomber Push-ups x 10
3. Chin-2-knees x 15
*As many rounds as you can in 12 minutes
D. Creep along...
1. Crab walk x 10 yards
2. Walking lunge & 3 squat jumps x 30 yards
3. Duck Walk x 20 yards
3. Skip for distance x 60 yards
*As many rounds as you can in 12 minutes
E. Post Training Cool Down & Stretching

Week #4 of Session #18

Week 4 – Day 1
"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." – Michael Jordan
A – Calisthenics and Hip Mobility
B – Partner sprints with the tires
C – WOD
5 Rounds for Time of:
7 Supine Side Tube Rows (per side)
14 DB Thrusters
21 Dips
150 Jump Rope
D - Post Training Stretching

Week 4 - Day 2
"He who refuses to embrace a unique opportunity loses the prize as surely as if he had failed." - William James
A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Low Rope Push-ups
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching

Week 4 - Day 3
"As long as a man stands in his own way, everything seems to be in his way." – Ralph Waldo Emerson
A – Calisthenics and Planking
B – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats
30 Renegade Rows
2 X 30 yard sprints
D – Cool Down and Stretching

Week 4 - Day 4
"It is not how much you do, but how much Love you put into the doing that matters." - Mother Teresa
A – Dynamic Warm-up, Hip Mobility and Planking
B – 20, 15, 10 Leg Matrix
C – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Bent-Over Row
10 Burpees
1 Suicide Sprint
D – Cool Down and Stretching