Monday 8-1-2011
A) Warm Up: (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 4 Monkey bar Super Sets
1) Forward Swings (Rung to Rung) with Pull-Up on each x 8 rungs/reps
2) Plyo "Shuffle" Push-Ups x 8 reps
3) Recovery x 30 sec's
C) 4 More Monkey Bar Super Sets
1) Alternating Lateral Shuffles (Start Wide Grip Bring Left over to Right x 5 ea.
2) Russian Push-Ups (Open Wide. Right to Left) x 5 ea.
3) Recovery x 30 sec's
D) And 2 More Monkey Bar Super Sets
1) Lateral Swings (Rung to Rung) with Neutral Grip Pull-Up between each x 8 reps
2) Plyo "Cross Shoulder Slap" Push-Ups x 8 reps
3) Recovery x 30 sec's
E) And Last 2 Monkey Bar Super Sets
1) Lateral Swings (Rung to Rung) with Hammer Grip Pull-Up on each x 8 reps
2) Plyo "Clap" Push-Ups x 8 reps
3) Recovery x 30 sec's
F) 5 Super Stair Sprint Circuits (30 steps on stairs)
1) Single Step Sprints Up and Jog Down x 1 (30 steps)
2) Double Step Sprint Up and Jog Down x 1 (30 steps)
3) Leap Frog Out x 100 ft.
4) Walking Lunges Back x 100 ft.
5) Hindu Push-Ups x 20 reps
G) 3 Consecutive Core circuits
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's
B) 4 Monkey bar Super Sets
1) Forward Swings (Rung to Rung) with Pull-Up on each x 8 rungs/reps
2) Plyo "Shuffle" Push-Ups x 8 reps
3) Recovery x 30 sec's
C) 4 More Monkey Bar Super Sets
1) Alternating Lateral Shuffles (Start Wide Grip Bring Left over to Right x 5 ea.
2) Russian Push-Ups (Open Wide. Right to Left) x 5 ea.
3) Recovery x 30 sec's
D) And 2 More Monkey Bar Super Sets
1) Lateral Swings (Rung to Rung) with Neutral Grip Pull-Up between each x 8 reps
2) Plyo "Cross Shoulder Slap" Push-Ups x 8 reps
3) Recovery x 30 sec's
E) And Last 2 Monkey Bar Super Sets
1) Lateral Swings (Rung to Rung) with Hammer Grip Pull-Up on each x 8 reps
2) Plyo "Clap" Push-Ups x 8 reps
3) Recovery x 30 sec's
F) 5 Super Stair Sprint Circuits (30 steps on stairs)
1) Single Step Sprints Up and Jog Down x 1 (30 steps)
2) Double Step Sprint Up and Jog Down x 1 (30 steps)
3) Leap Frog Out x 100 ft.
4) Walking Lunges Back x 100 ft.
5) Hindu Push-Ups x 20 reps
G) 3 Consecutive Core circuits
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's