Focus: CORE STABILITY / BALANCE & BOXING
Warm-Up: 2 sets of each group A) 10 - Active Bar Hangs 6 - Push-Ups w/ rotation 1 - Overhead Plate Walk B) 10 - Straight Arm Crab Bridges 5x5 - Side Plank reach unders 1 - Overhead Plate Walk First 30 (Core & Balance) 20 Minute AMRAP of: 1) 2 sets of: 10 - Rope Rows 15 - SB Hamstring Curls ** After - 20 Sit-outs per side then... 2) 2 sets of: 10x10 - DB Side Plank Press 5 x5 - Plate Lateral Lunges ** After - 15 Candle Sticks then... 3) 2 sets of: 10x10 - Bosu 1 arm press 10 - BOSU Seated knee to chest **After 20 BOSU Mtn Climbers Second 30 - (Boxing Mix) Part 1 - "warm-up" (You go, I go) - No gloves - Quick hands and Kicks - 10 rep go's Part 2 - Bands and Combos - Jab/cross - Jab/ cross / duck /cross - Jab / cross / hooks - Jab / cross / Kick (Right and Left) Part 3 - 3 minute round P1 - Boxer 20 on 20 off Work the bag - Jab cross duck cross P2 - BOSU 20 on 20 off Toe Taps - Split Burpee (One hand on ball one hand off)
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Focus - Strength Conditioning & YOGA
Warm-Up: Mobility & Dynamic Flexibility First 30 12 Min AMRAP of:
12 Min AMRAP of:
Second 30 Yoga Mix |
AuthorAndrew Franz Archives
September 2017
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