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
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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 Warm-Up
General Dynamic Activation Coaches Game Workout A EMOM x 24
Workout B Complete each: No Specific Order Row 1000m 50 Air Squats 50 KB Swings 50 Push-Ups Run 5 Laps (Sprint down Jog back) Warm-Up
General Dynamic & Mobility Activation Drill the movements of the workout Workout - "12 Post Days of Christmas"
2 - KB Cleans 3 - Deadlifts 4 - Pull-Up or Chin-Ups 5 - Wall Balls 6 - KB Plank Push to Pulls 7 - Box Jumps 8 - Lateral Lunges 9 - Hollow Rocks 10 - KBS 11 - Burpee over Bar 12 - Man Makers Warm-Up
Mobility & Dynamic Flexibility (coaches choice) Activation 20/10 x 3 each • Bootbands & Negative Sit-Ups • Jump Rope & • Lateral Lunges & TRX chops Workout Part 1 40/20 x 3 A1 - Bear Crawls A2 - DB Thrusters A3 - Mermaid Sit-Ups or Bicycles or leg Drops Workout Part 2 Complete 3 1. 16-14-12-10-8 reps Wall Balls & Med Ball Rolling Push- ups (1 hand on ball) 2. 5 - Sprint to Barn jog back 3. 3 rounds of: 5 - Man Makers & 12 Hollow Rocks 4. 500m Row Sprint + 25 box overs Warm-Up
Dynamic Flexibility coaches choice Activation Tabata - 20/10 x 3 each group Med ball Toe Taps & Med Ball Cleans Med ball V-Ups & Jump Rope Workout 1 15 EMOM • Heavy Farmer Carry (barn door & back) • 10 - 15 Cal Row • 5 pull-ups + 20 MTN climbers Workout 2 3 rounds of: 10 Hanging Knee to Chest 2x Grapevines 10 Med Ball Cleans 4x Grapevines 10 Med Ball Push-up to Frog 6x Grapevines Finisher AMRAP (based on time left) 50 single unders 10 Inverted Rows (Rings or TRX) 5 KB or BB or Med Ball - Cleans 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 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 Warm-Up
Mobility & General Dynamic Activation Booty Bands & Partner Med Ball Game Pace Workout 1 15 - EMOM
Pace Workout 2 30 - DB Renegade Rows & Push Press 25 - Hollow Rocks 30 - Box Overs 25 - Hollow Rocks 30 - KB Swings 25 - Hollow Rocks ** Walking Lunge 20m Pace Workout 3 P1 - R. Side Plank L. Side Plank P2 - 2 Sprints Down & Back Warm Up
Stretch - Dynamic Flexibility Part 1 Mobility Drills & Core (20 -10 Work Rest) A1 - Toe Touch to Squat Drill A2 - Push Up to Shoulder Mobility Drill B1 - Band Anti Rotation - Right B2 - Band Anti Rotation - Left Part 2 Strength Training - 12 mins C1 - Upper Body - DB Press or Pull One Arm Row (7-10) C2 - Lower Body - Goblet Squat or Box Step Up (7-10) Part 3 Energy System Training 1. 70-80% Effort for 8 mins. D1 - Cardio 1 min D2 - (15 KB Swing + 10 Push Ups) x 2 Rest / Transition 3 minutes 2. 90-100% Effort for 3 Rounds of 15 second Go's (10 second transition) E1 - Sprint in Place E2 - Sit-Outs, Static Bear Crawl or SuperMans E3 - Push Press Cool-Down Flexibility & Foam Roll |
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September 2017
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