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Warm-Up
Mobility & Flexibility Activation - Partners A - Partner Monster Band Series B - 20-10 Work/Rest 1. Lateral Cone Hops & TRX Rows 2. 1/2 BOSU Burpee to Press & Posture Sit-Ups 3. Speed Ladder & Kipping Swings on Rack Workout - AMRAP Work for 30 Minutes - Perform each group 2x then move on A. 30 Battle Ropes and 10 Bicycle Abs x 2 B. 10 Box Step-Ups and 40 Jump Ropes x 2 C. 30 DB Push Press and 1 OH Med Ball Run Lap x 2 D. 10 Total Rev Lunge to Bicep Curl and 30 Mountain Climbers per leg x 2 E. 1 Rope Climb and 10 Med Ball Cleans x 2
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Warm-Up
General Dynamic Activation Tabata 20/10 x 8
Workout Group A 3 minutes on 2 minutes off x 4 20 KBS 10 Knees to Chest or TTB Max Burpee Box Jumps or Burpee Plate Overs 2 Minutes Reset Workout Group B 3 minutes on 2 minutes off x 4 14/10 Cal Row 15 Wall Balls Max Hollow Rocks Finisher - Partner Up 4-3-2-1-2-3-4 reps Plate Push you go I go Warm up-ankle, hip mobility
Dynamic-Movement fix before and after workouts (QUICK-long workout today) AMRAP 1 7 minutes 5/5 pistol squats 5 Ring dips (can use bands) weighted bear crawl (you can use sand bags or use DB as you crawl) 5 Calorie Row (HARD AND FAST) 5 DB lunge matrix (back, forward, lateral, curtsy) REST 2 MINUTES REPEAT AND CHANGE to 3 reps (7 minute AMRAP) REST 2 minutes REPAT AND do 5 reps ( 7 minute AMRAP) (~26 minutes of work) GYMNASTICS FINISHER (~8-10 minutes) Work on movements ABILITY LEVEL -Muscle ups -Ring Holds -Kipping -Skin the cat/front lever Warm-Up
General Dynamic & Mobility Activation-longer 10 minutes general movements Workout - 2017 is YOUR YEAR TRUE INTERVAL DAY -Split up group and start different places 20/10 for 20 minutes (little under 20 minutes, 5 different movements) TAKE A BREAK for 1 MIN after every 8 rounds A) cone hops and inch worms 2:40 total work 8 rounds, rest 1 minute B) HS/Parallet HOLD and Seated, feet out, overhead light db press 2:40 total work 8 rounds, rest 1 minute C) Single leg jump rope AND Air Squats 2:40 total work 8 rounds, rest 1 minute D) ROWER E) Iso chin up hold AND bear crawl Group Finisher ALWAYS START BACK AT THE TOP 1) 1 lap run 2) 3 pull ups 3) 5 push ups 4) 7 wall balls 5) “sliders” just down the turf 6) Row/Bike 10 pulls 7) 10 Sit outs Warm-Up
Mobility & General Dynamic Activation Relays - coaches choice Workout EMOM/Circuit Style 1 min goes , complete the task / 9 min total per group then 2 minute recovery & switch to next group. Group A Min1 - Goblet Step Ups - 8/8 Min2 - RFE Split Squat - 6/6 Min3 - Wall Balls - 12 Group B Min1 - 2-3x plate push across and back on turf (short way) + 5 plate Burpees Min2 - 5 DB Curl Press + 5/5 DB renegades per arm Min3 - Rev Lunge off Plate 5/5 Group C Min1 - 12 Jumping Pull-Ups , keep hands on Bar stand on plate or box-WORK ON GOING UNBROKEN Min2 - 2x Down & Back Across Turf (short way) DB Farmer Carry + 2 Sprints Min3 - SB Tucks 10-15 Finisher Get as far as possible up the ladder in 5 min 5/6/7/8/9/10/11/12/13/14/15 .... TRX Rows & Knee Grab SitUps |
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September 2017
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