Warm Up
Roll Active Floor Stretching Dynamic Flexibility ____________________________________________________________________________________________________________________ Movement Preperation & Activations 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 4 Rounds of: 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) A. - Box Leg Lowers (R&L) B. - Single Leg Dead Lift (R&L) C. - Jump Rope Thursday 4 Rounds of: A1 - 8 Box Neg. Push Ups A2 - 8 MB Cleans + 6/6 MB Reverse Lunge A3 - 8 Box Jumps ____________________________________________________________________________________________________________________ Strength Monday (Part A 12 mins of Work - Part B 6 mins. or Work) A1 - DB Chest Press 10 A2 - Walking Lunge10/10 A3 - 100 Jump Rope A4 - Goblet Squats 10 A5 - DB Curl to Press 10 B1 - MB Chest Throws 5/5 B2 - Band Chest Press 15 B3 - Air Squats 20 ___________________________________________________ Tuesday (Part A- 10 mins & Part B- 8 mins) A1 - Front Squat 5 A2 - 1 DB Bent Over Row 10/10 A3 - Plank & Reach 10/10 A4 - Burpees 10 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 __________________________________________________ Wednesday (15 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 A6 - Rope Climb 1x ___________________________________________________ Thursday (Part A- 10 mins & Part B- 10 mins) 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 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 - (Each Week Record Times & Reps) Monday - 6 Laps + 10 Wall Ball + 4x Down Back Lunges Tuesday - Partner Workout - 5 Rounds Each of: Max 20 second Battle Ropes (2 arm slam) Weds - (Skills Practice) Double Unders, Indo Board & Swiss Ball Tall Kneeling Balance Thursday - Team Rower 1000m + Team Push Ups 100
0 Comments
Leave a Reply. |
PorgrammerChris Giesking Archives
November 2017
Categories |