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Warm up-longer than normal
Focus on whatever is sore Dynamic-nice long dynamic Activation Pull up form Kipping, butterfly, strict, jumping Station 1 2000 calorie Row 10 TRX Rows 5 pull ups *ability level Station 2 Box jumps x10 Box Dips X 8 Sit outs 6/side 180 squats X4 burpees X2:) Repeat as long as it takes last person from station 1:) Group Station 3 Fun shuttle relays:) Stretch at the end as a group
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Warm-Up
General Dynamic & Mobility (feet calf ankle) Activation Coaches Game Part 1 3 rounds of: Max Cal Row - 1 min Max Med Ball Clean - 1 min Max Sit-Outs - 1 min Rest - 1 min Part 2 Group A 7 min AMRAP (Turf) 10-8-6-4-2 reps Med Ball Push-Ups Lunge to other side Med Ball Sit-Ups Group B 7 min AMRAP (lane) 7 - 6 - 5 - 4 - 3 - 2 - 1 reps DB Bent Over Row DB Dead Lift DB High Pull DB Curl DB Press + 1 Sprint after each round Finisher Partners - You Go I Go 3x - P1 Wall Sit P2 Shuttle Run 3x - P1 Max Chin Up Hold or TRX Invered Row Hold P2 Burpees Warm-Up
Mobility & Dynamic Movements Workout 1 - 25 Minutes to Complete! 2 rounds of: 10/10 - DB 1 arm Push Press 10/10 - Sit-Outs 20 - KB Swings 10/10 - KB Plank Push & Pull 3 Laps 2 rounds of: 15 - SDHP 15 - Sit-Ups 15 - KB Swings 15 - Superman Push-Ups 3 Laps 2 rounds of: 5/5 - 1 Arm DB Thrusters 10 - Double leg drops lying 5/5 - DB Lateral lunges 10 - KB Squat transfers 3 Laps then... until time is finished.... 10....1 Wall Ball & Knee Grab Sit-Ups Finisher - Partner Teams
Warm-Up
Mobility & Dynamic Coaches Choice Activation 3 rounds of: 250m Row 1 Bear Crawl to Crab Walk (10m) 10/10 - Med Ball Lateral Wall Toss Part 1 12 minutes get as far as possible (always start back at top with each new new group):
Part 2 10 Minute EMOM of:
Part 3 8 Minute Chipper - Goal is get to the end and perform Max Double or Single Unders
Part 4 If time - Group Core Work Warm-Up
Mobility & Dynamic Flexibility Workout - "Super Circuit" 45 seconds work - 15 rest x 2 (First round) 30 seconds work - no rest (Second round) Plate Transfer (across turf, go back get the next plate) Wall Balls Plate Push Plate Reverse Lunges (Off plate) Band High Row to Straight arm row Box Jumps Bosu Sit to Stands Bosu Lateral Overs Quick feet KB Swings KB Lateral Hop Overs Row or Bike Ab Dolly High Low chop Right High low chop Left Battle Ropes Seated Battle Rope overs KB Front Rack Hold Med ball Sit up Transfer Wall Sit - Bicep Curls TRX Tricep Extensions |
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September 2017
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