Friday 8-26-2011
A) Warm Up (3) Sets (6) Pull-Ups and (1) 400m Jog
B) 5 Plyo Super Sets
1) Monkey Bar Plyo Pull Hops x 8 rungs
2) Sprint x 400 meters
3) Recovery x 2 min's
C) 2 Grip Sets
1) Overhand Hang x 90 sec's
2) Recovery x 2 min's
D) 5 Agility Circuits
1) Forward Fall Burpee + Leap Frog x 25 yards
2) Walk Back to Start x 25 yards
E) * Indian Run (or Fartleks)
1) Sprint from Back of Line to Front x 1 mile
(Sprint to any "object" ahead - Stop Sign / Light Pole)
2) Jog in Line x 1 mile
F) 5 Consecutive Core Circuits
1) Dancing Lions x 6 ea. side
2) Judo Rolls x 6 reps
3) Alt Knee Raises x 6 ea. knee
4) Alt Leg Raises x 6 ea. leg
5) Alt Single Leg Goodmornings x 6 ea. leg
6) Walkouts on Hands x 6 reps
G) 4 Triple Sets for Arms
1) Low Bar (12") Triceps Extensions x 8 reps
2) Straight Bar Reverse Curls x 8 reps
3) Straight Bra Bicep Curls x 8 reps
4) Recovery x 60 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 Triceps Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's
B) 5 Plyo Super Sets
1) Monkey Bar Plyo Pull Hops x 8 rungs
2) Sprint x 400 meters
3) Recovery x 2 min's
C) 2 Grip Sets
1) Overhand Hang x 90 sec's
2) Recovery x 2 min's
D) 5 Agility Circuits
1) Forward Fall Burpee + Leap Frog x 25 yards
2) Walk Back to Start x 25 yards
E) * Indian Run (or Fartleks)
1) Sprint from Back of Line to Front x 1 mile
(Sprint to any "object" ahead - Stop Sign / Light Pole)
2) Jog in Line x 1 mile
F) 5 Consecutive Core Circuits
1) Dancing Lions x 6 ea. side
2) Judo Rolls x 6 reps
3) Alt Knee Raises x 6 ea. knee
4) Alt Leg Raises x 6 ea. leg
5) Alt Single Leg Goodmornings x 6 ea. leg
6) Walkouts on Hands x 6 reps
G) 4 Triple Sets for Arms
1) Low Bar (12") Triceps Extensions x 8 reps
2) Straight Bar Reverse Curls x 8 reps
3) Straight Bra Bicep Curls x 8 reps
4) Recovery x 60 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 Triceps Extensions x 8 reps
5) Supinated Bicep Curls x 8 reps
6) Recovery x 90 sec's