Week #1 of Session #18

Week 1 - Day 1
"I always win. Because I come out of every situation still whole, still new, and still capable of moving forward. Every experience of my life moves me on to my next experience. All my experiences teach me wisdom, give me courage, and set me free to go on living." - Kenny Shultz
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
25 Burpees
50 Walking Lunges (per leg)
75 Sit-ups or Reverse Crunches
100 Pushups
125 BW Squats
150 Mountain Climbers (total)
D – Cool Down and Stretching

Week 1 – Day 2
"A wrong-doer is often a man that has left something undone, not always he that has done something." – Marcus Aurelius Antonius Augustus
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:
15 Renegade Rows (per side)
20 Prisoner Squats
30 Bullwhips
75 Jump Rope
D - Post Training Stretching

Week 1 – Day 3
"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 – Dynamic Warm-up and Hip Mobility
B – WOD
25-15-5
20-15-10
15-15-15
10-15-20
5-15-25
10-15-20
15-15-15
20-15-10
25-15-5
Overhead Bar Squats
Pikes
Spiderman Push-Ups (total)
C – Cool Down and Stretching

Week 1 – Day 4
"Envy consists in seeing things never in themselves, but only in their relations. If you desire glory, you may envy Napoleon, but Napoleon envied Caesar, Caesar envied Alexander, and Alexander, I daresay, envied Hercules, who never existed." – Bertrand Russell
A - Calisthenics and Planking
B - WOD
5 Rounds for Time of:
10 Turkish Get-Ups-total reps with DB or KB
15 Rows
20 Slide Ham Curls
25 Knees in Crunches w/ bar
50 Jump Rope
C - Cool Down & Stretching

Week 4 (the final week) of Session #17

Week 4 – Day 1
"When your opponent's sittin' there holdin' all the aces, there's only one thing to do: kick over the table." - Dean Martin
A – Dynamic Warm-up and Hip Mobility
B - AMRAP: 20 minutes worth
10 Push Press (Heavy DB)
10 Box Jumps
10 Wall Ball Shots
10 Renegade Rows, per arm
C – Cool Down & Stretching

Week 4 – Day 2
“Attitude is more important than reality.” – Elaine Agather
A – Calisthenics and Stretching
B – Partner drills
C - WOD
20 Minutes AMRAP:
Full Court Sprint x2
20 Siff Squats
Full Court Sprint x2
20 Sit-Ups
D – Cool Down & Stretching

Week 4 – Day 3
“If you can't be a good example -- then you'll just have to be a horrible warning.” – Catherine
A – Dynamic Warm-up & Hip Mobility
B – 3 Minute Squat Drill
C – “You’re no fun, Steve...”
Tabata Intervals:
Box Jumps
Sumo Deadlift High-Pull (Heavy DB or KB)
Rows
2 Minute Rest Between Exercises
D - Cool Down & Stretching

Week 4 – Day 4
"Resolve never to quit, never to give up, no matter what the situation." - Jack Nicklaus
A – Calisthenics & Hip Mobility
B – Tube Stabilization & Core Development
C - WOD
5 Rounds for Time of:
15 Spiderman Pushups, total
20 Jumping Slam Balls
25 Dips
1 Broad Jump / Burpee Pass
*Run 2 laps x3 at the Point of Your Choosing
D – Cool Down & Stretching

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