Wednesday 8-10-2011
A) Warm Up: (3) Sets (6) Burpees + (25) Arm Circles ea. direction
B) 5 Consecutive Circuits
1) TRX Suspended Chest Flys x 10 reps
2) TRX Recline Rows x 10 reps
3) Sumo Squats x 10 reps
4) Calf Raises x 10 reps
* Focus on peak contractions each rep.
C) 5 Monster Shoulder Circuits (Only Bodyweight)
1) Bent Over Reverse Flys x 50 reps
2) Standing Lateral Raises x 50 reps
3) Standing Anterior Raises x 50 reps
4) Standing Anterior Arm Circles (In/Out) x 50 ea.way
5) Standing Lateral Arm Circles (Fwd/Bkwd) x 50 ea. way
6) Standing Overhead Arm Circles (In/Out) x 50 ea. way
7) Standing Alternating Arm Swings (Fwd/Bkwd) x 10 reps ea. arm
8) Recovery x 90 sec's
D) 5 Consecutive Core Super Sets
1) Supine Swim (Flutter Kicks with Arm Flutters Behind Head) x 60 sec's
2) Prone (Dry Land) Swim - same as Supine x 60 sec's
B) 5 Consecutive Circuits
1) TRX Suspended Chest Flys x 10 reps
2) TRX Recline Rows x 10 reps
3) Sumo Squats x 10 reps
4) Calf Raises x 10 reps
* Focus on peak contractions each rep.
C) 5 Monster Shoulder Circuits (Only Bodyweight)
1) Bent Over Reverse Flys x 50 reps
2) Standing Lateral Raises x 50 reps
3) Standing Anterior Raises x 50 reps
4) Standing Anterior Arm Circles (In/Out) x 50 ea.way
5) Standing Lateral Arm Circles (Fwd/Bkwd) x 50 ea. way
6) Standing Overhead Arm Circles (In/Out) x 50 ea. way
7) Standing Alternating Arm Swings (Fwd/Bkwd) x 10 reps ea. arm
8) Recovery x 90 sec's
D) 5 Consecutive Core Super Sets
1) Supine Swim (Flutter Kicks with Arm Flutters Behind Head) x 60 sec's
2) Prone (Dry Land) Swim - same as Supine x 60 sec's