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THURSDAY 200702

Warm-up

200m Jog

Every Minute on the Minute 6 minutes (3 sets):
Even – 10 Hollow Rocks or Situps
Odd – Banded Good Mornings x 20-30 (light band)

Followed by…

Every Minute on the Minute 6 minutes (3 sets):

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip) In the rings or on Boxes
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Review the workout and prep the movements for the workout.


FITNESS 200702

Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 20 Box Step-Overs (24″/20″ – jump up, step down)
Minute 4 – Max Calorie Rowing
Minute 5 – Rest


PERFORMANCE 200702

Every minute, on the minute, for 30 minutes (6 sets):

Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 20 Box Jump-Overs (24″/20″ – jump up, step down)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 18/12 calories each set!!


At Home- Shuttles

Every minute, on the minute, for 6 minutes (3 sets) of:

Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest


At Home- Double Unders

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of Double-Unders
Station 2: Rest


At Home- Squat & Down/Ups

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest


At Home- All 3

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest


Mobility

Figure four on Roller for Glutes
Roll Posterior
Mash Quads

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