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Warm-Up:
Stretch and Dynamic Flexibility (Light Green Band) Activation: Partners 20/10 Tabata x 2 1. Hand Pulls 2. Hand Push 3. Hand Push across 1 arm (Right and Left) 4. 1 Arm Squat (Right and Left) Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 Circuit 1
Circuit 2
OUTSIDE - "50's" - 12 Minute Cap Partners - Split reps between each person 50 - Log Flips (Back and forth) 50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete) 50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete)
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Warm-Up
Personal Mobility & Small Group Dynamic Warm-Up Workout A 3 x 4 min AMRAPs - Rest 2 min between each A1 - Core Series
Workout B - 12 min AMRAP B1 - Box Jumps - 5 B2 - RFE Split Squats - 5/5 B3 - Band Rows - 15 Band Chest Press - 15 Band Rotation - 5/5 B4 - Hanging Knee to Chest - 15 B5 - Jumping Jacks - 30 Workout C - 16 minutes Part 1 - 4 minutes
Rest 2 minutes Part 2 - 4 minutes
Rest 2 minutes Part - 4 minutes
Warm-Up
General Dynamic / Coaches Choice Part 1 - 45/15 x 2 each station A. Battle Ropes & Cone Drills B. MB Shoulder to Shoulder Press & shuffles across turf C. Med Ball Lateral Lunges & Slide Marches Part 2 200m Run 2 rounds: 10 Ab Dolly Rollouts 10x10 Bicycles Crunch 200m Run 2 rounds: 10 Supermans 10 Hollow Rock + 5 Knees to Chest 200m Run 2 rounds: 10 Knees to Chest or TTB 10x10 MB 1/2 Kneeling Lift and Chop 200m Run 2 rounds: 30 second Side plank Hold (r&L) 20x20 Flutter Kicks |
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September 2017
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