Tuesday
Warm-Up
8:00 minutes, For Quality
:30 second Medball Thoracic Opener / Seat chest stretch
10 Air Squats
10 Alternating Box Step-Ups/10 Lunges
5 Box Jumps/ 5 Squat Jumps
Strength: Push Press
Every 2:00 minutes, 6 Sets
1 Rep, starting @ Empty bar
*Alt broom stick and work on technique or DB Front Squat
Conditioning
"Jersey"
12:00 AMRAP
4 Push Press 10kg or 8 DB Front Squats
6 Box Jump Overs or 12 Squat Jumps
8 American KBS 12/10kg
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Thursday
Warm-Up
3 Sets, Increasing Intensity
30 second Bike
15 second Transition
30 second Jump Rope Practice
15 second Transition
30 second Scapular Pull-Ups
15 second Transition
30 second Alternating V-Ups
15 second transition
Coaching Gymnastics
Rope Climb
Conditioning (RETEST)
"Elm Street"
Part A)
For Time
30 Single Unders
20/15 Calorie Echo Bike
15 Leg Raises
20 Single Unders
15/10 Calorie Echo Bike
15 Leg Raises
10 Single Unders
10/7 Calorie Echo Bike
15 Leg Raises
@ 14:00 minutes
Part B)
6:00 minute AMRAP
20 Single Unders
8/6 Calorie Echo Bike
8 Leg Raises
Part A)
Time Domain 7:00-10:00
Time Cap: 12:00 minutes
Part B)
Goal: ~ 3 Rounds
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
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