Wednesday 8-24-2011
A) Warm Up (3) Sets (6) Pull-Ups and (6) Burpees with Jumps
B) 6 Consecutive Plyo Super Sets
1) Monkey Bar Plyo Pull Hops x 8 rungs
2) Leap Frogs x 20 yards
C) 4 Pause Rep Circuits (Pausing for 3 sec's after every 3rd rep)
1) Chin-Ups (Pause @ Top) x 15 reps
2) Sumo Squats with Medicine Ball (Pause @ Bottom) x 15 reps
3) Calf Raises (Pause @ Top) x 15 reps
4) Recovery x 90 sec's
D) 4 Stair Sprints
1) Overhead Medicine Ball Sprint Down & Up x 1
2) Recovery x 60 sec's
E) 6 Partner Stair Sprints
1) Wheel Barrow Sprint Up & Jog Down x 1
2) Recovery / Partner Leg Hold x 1
F) 5 Pool party Circuits (Consecutive)
1) Supine Back stroke "Swim" x 60 sec's
2) Prone Dry Land "Swim" x 60 sec's
3) "Dive" Bomber Push-Ups x 10 reps
G) 4 Triple Sets for Arms
1) Low Bar (12") Bodyweight Tricep Extensions (B.W.) x 8 reps
2) Straight Bar Reverse Curls 60lb x 8 reps
3) Straight Bar Bicep Curls 60lb x 8 reps
4) Recovery x 90 sec's
H) 4 Dumbbell Circuits (30lb Dumbbells)
1) Reverse Flys x 8 reps
2) Lateral Shoulder Raises x 8 reps
3) Forward Shoulder Raises x 8 reps
4) Overhead Tricep Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's
B) 6 Consecutive Plyo Super Sets
1) Monkey Bar Plyo Pull Hops x 8 rungs
2) Leap Frogs x 20 yards
C) 4 Pause Rep Circuits (Pausing for 3 sec's after every 3rd rep)
1) Chin-Ups (Pause @ Top) x 15 reps
2) Sumo Squats with Medicine Ball (Pause @ Bottom) x 15 reps
3) Calf Raises (Pause @ Top) x 15 reps
4) Recovery x 90 sec's
D) 4 Stair Sprints
1) Overhead Medicine Ball Sprint Down & Up x 1
2) Recovery x 60 sec's
E) 6 Partner Stair Sprints
1) Wheel Barrow Sprint Up & Jog Down x 1
2) Recovery / Partner Leg Hold x 1
F) 5 Pool party Circuits (Consecutive)
1) Supine Back stroke "Swim" x 60 sec's
2) Prone Dry Land "Swim" x 60 sec's
3) "Dive" Bomber Push-Ups x 10 reps
G) 4 Triple Sets for Arms
1) Low Bar (12") Bodyweight Tricep Extensions (B.W.) x 8 reps
2) Straight Bar Reverse Curls 60lb x 8 reps
3) Straight Bar Bicep Curls 60lb x 8 reps
4) Recovery x 90 sec's
H) 4 Dumbbell Circuits (30lb Dumbbells)
1) Reverse Flys x 8 reps
2) Lateral Shoulder Raises x 8 reps
3) Forward Shoulder Raises x 8 reps
4) Overhead Tricep Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's