Warm Up
Roll - Run - Stretch - Dynamic Part 1 Monday (20 - 10 Work Rest) 2 Groups of: A & B A1 - MB Toss R&L 5/5 A2 - MB Foot Taps B1 - Band Chest Press B2 - Band Rows Tuesday (8 minute AMRAP) A1- 4x Speed Ladder A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops A3- Bear Crawl Down & Crab Walk Back A4- 12 TRX Rows Wednesday (45 - 15 Work Rest) (2 sets then transition x3) A. - Box Leg Lowers (R&L) B. - Single Leg Dead Lift (R&L) C. - Jump Rope Thursday (8 minute AMRAP) A1 - 8 Parrellet Push Ups A2 - 8 MB Cleans + 6/6 MB Reverse Lunge A3 - 8 Box Jumps A4 - 4x Speed Ladder Part 2 Strength Monday (20 mins of Work) A1 - DB Chest Press 10 A2 - Walking Lunge10/10 A3 - 100 Jump Rope A4 - Goblet Squats 10 A5 - DB Curl to Press 10 Tuesday (Part A- 10 mins & Part B- 10 mins) Part A A1 - Front Squat 5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees 10 Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 or Swiss Ball B3 - Stir the Pot 5/5 + 5/5 B4 - Jumping Jacks 30 B5 - Battle Ropes - 20 Wednesday (20 mins of Work) A1 - DB Incline Press 10 A2 - Inverted Rows or Pull Ups (MMF) A3 - Ring or Box Dips (MMF) A4 - DB Dead Lift 10 A5 - Loaded Side Lunge R&L 5/5 Thursday (Part A- 10 mins & Part B- 10 mins) Part A A1 - Front Squat 5 A2 - BB or DB Bent Over Row 10/10 (use bench if needed) A3 - Side Plank with Arm Reach 10/10 A4 - Ab Rollers 10 A5- Swiss Ball DB Chest Press 8 Part B B1 - Box Step Up to Curl 5/5 (single leg balance) B2 - Slide Disk Hamstring Curls 10 B3 - Farmer Carry (Down & Back) B4 - Battle Ropes - 30 Conditioning - Monday - AMRAP of: Upper & Lower Tuesday - 12-10-8-6-4-2 of: Wall Ball & Shuttle Run Weds - AMRAP of: Core & Upper Thursday - Skills Day
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November 2017
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