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Warm-Up
General Coaches Game to get them moving:) Activation Tabata 4 x 20/10 • 1/2 kneeling KB press • KB Swings Interval 1 Tabata x 2 • Burpee Pull-Ups :) • Lateral step ups Tabata x 2 • Alt DB Push Press • Band Curl to press Tabata x 3 • Banded Skiers • Alt. DB Snatch Tabata x 4 • MTN Climbers to chest • Jump Squats with bands (put under feet and around neck) Interval 2 10-9-8-7-6-5-5-3-2-1 Sprint down and back in gym OR 8 cal row/6 cal bike -THIS IS ALL OUT 10 - Core Pickem you can mix and match just pick 1movement after each sprint:) • Hollow Rock Holds for 10 second • Posture Sit ups • Side Plank R & L • V-Ups • Super people Time at the end:) Group fun stretch /partner finisher
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Warm Up
2 rounds of: 15 - SDHP (use KB or 2 db) 15 - Knee grab Sit-Ups 15 - KB Swings 15 - Spiderman/spiderwoman Push-Ups Mobility- Pick 2-3 moves to mobilize Interval 1 "Bend it" 3 rounds of 5/5 KB or light DB pyramids 5/5 opposite arm opposite leg reach and try to grab behind you and stretch quads 10/10 single arm thrusters REST 60 seconds…go right into Interval 2 200 m ROW 100 m WEIGHTED run 20 cal assault bike 100 m WEIGHTED run 50 burpees (yes, you read that right) 100 m weighted run 25 Wall balls 100 m run Rest 3 minutes and go right into 1/2/3/4/5/6/7/6/5/4/3/2/1 of plate push down and back short way=1 rep STRICT push ups and MB Crunches -toss up HIGH into the air and catch it GROUP STRETCH AT THE END Warm Up
Circle warm up- little longer than normal. 10 minute to get body moving and work out the soreness Dynamic-coach choice game- get them to know more about each other Interval 1 16 min AMRAP 4/4 steps ups (20-25 for ladies) 35-45 guys and 4 burpees REST 4 full minutes Interval 2 200 single jump ropes—1 broad jump—175 single jump ropes——2 box jumps—150 single jump ropes—3 frog hops—125 single jump ropes—4 lateral lunges/side—100 single jump ropes—5 jump squats—125 single jump ropes—6 burpees—150 single jump ropes—7 jumping pull ups—175 single jump ropes—8 shoulder taps/arm—200 single jump ropes—9 wall balls Group Finisher Tabata 20/10 - 8 rounds -Mountain climbers and dolphin planks (on forearms into down dog) Warm-Up
General Dynamic Activation Tabata 20/10 x 8
Workout Group A 3 minutes on 2 minutes off x 4 30 KBS 15 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 knee grab it-ups Finisher - Partner Up 4-3-2-1-2-3-4 reps Plate Push you go I go Warm Up
Mobility - T spine & Hips Activation Booty band series Strength 1 Front Squat - 8/8/6/4/2/16 Rest 1.5 min between sets Strength 2 Work for 10 minutes A1 - DB Split Squat - 8/8 A2 - DB Renegade Rows - 5/5 A3 - 10 Hollow Rocks & 5 Supermans push-ups Strength Finisher Partners of 3 P1 - Front Rack Hold with KB (1 or2) P2 - "Pace setter" Row 400m or bike 15 calls or Run 200m P3 - 5 Air Squats - 5 Burpee - 5 Med Ball Squat Cleans (AMRAP until P2 is finished) **Switch after p2 is done , each complete 3 full times through. Warm-Up
Mobility & General Dynamic Activation Group Med Ball Game / musical chairs Pace Workout 1 15 - EMOM
Pace Workout 2 3 rounds of: 10 hanging knee to chest or TTB 2x grapevine across to blue line and back 10 MB Cleans 4x grapevine across to blue line and back 10 sit - outs per side 6x grapevine across to blue line and back Pace Workout 3 Each perform 2x P1 - R. Side Plank hold L. Side Plank hold While P2 sets the time by sprinting, P1 is doing the side plank hold... P2 - 2 Sprints Down & Back while partner holds side plank position Warm Up
General dynamic movements outside at tires Part 1 60-40-20 second goes no rest Group A BB Push-Press Bicycle Crunches Box Jumps Group B SDHP Cones Drill Jump Rope Group C Jumping Pull-Ups MB Sprint Transfers KB Leg Lifts Part 2 Tire Flip Relay Groups of 4 2 and 2 you go I go |
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September 2017
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