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

Week #3 or Session #18

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 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:
Run 2 Laps
20 DB or KB Sumo Squat/Deadlift 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: 40-30-20-10
Box Jump or Bulgarian Squats
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 – Six Station Dice Game
Set up six stations of movements and place a die at each station.
Each 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 #2 of Session #18

Week 2 - Day 1
"All we have to decide is what to do with the time that is given to us." – John W. Gardner
A – Dynamic Warm-up
B – Partner Jump Rope Runs & Burpees
C – "Evens"
20-18-16-14-12 of Each w/ 1 Spider Crawl and 1 Tire Sprint Between Rounds
DB Thrusters
Low Row
Slide Mountain Climbers on a ball (per leg)
Spiderman Pushups (total)
Renegade Row (per side)
D – Cool Down and Stretching

Week 2 - Day 2
"The Pessimist complains about the wind, the Optimist expects it to change and the REALIST adjusts his sails." -- Author 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 12 repetition increments
A1 – Slide Ham Curl
A2 – Squat & Tube Row Combo

B1 – Slamball
B2 – KB Swing

C1 – Jumping Lunge
C2 – Sit-ups

C – Cool Down and Stretching

Week 2 - Day 3
"It's a job that's never started that takes the longest to finish." – John W. Gardner
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 Mountain Climbers (per side)
C – Cool Down and Stretching

Week 2 - Day 4
"In the morning, when you are sluggish about getting up, let this thought be present: 'I am rising to a man's work." – Marcus Aurelius Antonius Augustus
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
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 = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!
C. Post Training Stretching

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