Warm Up
Roll - Run - Stretch - Dynamic S,A,Q & Power Monday Part 1 (20 10 Work Rest) A1 - Sit Outs A2 - Hurdle Hops B1 - Band Rotation B2 - Band Rows Part 2 (5 minute AMRAP) A1- 4x Speed Ladder (use 1 Ladder) A2- 3x Box Jump Progression (12 - 18 - 20 Inch Jumps) A3- Bear Crawl Down & Crab Walk Back Tuesday (45 - 15 Work Rest) A. - Box Leg Lowers (R&L) B. - Single Leg Dowel Dead Lift (R&L) C. - Jump Rope Thursday (10 minute AMRAP) A1 - 10 Push Ups (Neg.) A2 - 6 MB Cleans + 6/6 Reverse Lunge A3 - Sprints (2 Sprints per time through)(Progression of: Falling - Crotched - 1/2 Kneeling) A4- Band Rows 20 A5 - 10/10 Hurdle Hops Strength Monday (20 mins of Work) A1 - Band Chest Press 20 A2 - Walking Lunge10/10 A3 - 50 Mountain Climbers + Opposite Arm & Leg (all 4's) 10/10 A4 - Goblet Squats 10 A5 - Band Shoulder Press 10 Tuesday (Part A- 10 mins & Part B- 10 mins) Part A A1 - RFE Split Squats 5/5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees (add 4 each round) Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Air Squat 10 + Side Lunge 5/5 B3 - Plank - 45 second Hold + 5 Ground to Stands B4 - Jumping Jacks (add 10 each round) Thursday (20 mins of Work) A1 - DB 1/2 Kneeling Shoulder Press 10 A2 - Single Leg Hip Bridge 10/10 + 5 Explosion Knees to Feet Drill A3 - Box Jumps 5 A4 - Dead Lift (Progression Each Week) 10 A5 - 1 DB Bent Over Row 10/10 A6 - 20 Sit Ups + 10/10 Sitting 1/2 Get Ups Conditioning - (Each Week Record Times & Reps) Monday - Max 2 min Sit Ups & Rope Climb Practice Tuesday - Max 2 min Air Squats & Push Ups Thursday - Obstacle Course Circuit
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AuthorChris Giesking, MS Archives
May 2017
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