Thursday 7-14-2011
A) Warm-Up (3) Triple Sets: (8) Burpees with Jumps
(25) Arm circles each direction
(5) Hip Fig 8's each direction (from Sumo Squat)
B) 4 Partner Sets
1) Heidens Over Partner x 6 reps ea. side
2) Kneeling Obstacle / Recovery x ???
C) 3 Partner Sets
1) Kneeling Hamstring Curl + Kneeling Plyo Push Up x 8 reps
2) Holding Back of Partners Legs / Recovery x ???
D) 3 Partner Compound Sets
1) Supine Leg Press x 8 reps
-(Partner Sitting on Soles of Feet & Launched into Air)
2) Standing chest Press x 8 reps
-(Partner Bracing and Leaning Back into Partner to be Pushed Explosively)
E) 4 Consecutive Partner Super Sets
1) Alternating Arm (at Top) See-Saw Pulls x 6 ea. arm
2) Cross Clap Push-Ups (Head to Head reaching across) x 6 ea. arm
F) 3 Partner Sets
1) Wheel Barrow Drop Planks x 30 sec's
2) Holding Partners Legs x 30 sec's
G) 3 Partner Sets
1) Supine Resisted Leg Push-Downs x 15 reps
2) Pushing Down Partners Legs x 15 reps
H) 10 H.I.I.T.Rounds
1) Speed Rope @ 90% 30 sec's
2) Jumping Jacks @ 60% 30 sec's
(25) Arm circles each direction
(5) Hip Fig 8's each direction (from Sumo Squat)
B) 4 Partner Sets
1) Heidens Over Partner x 6 reps ea. side
2) Kneeling Obstacle / Recovery x ???
C) 3 Partner Sets
1) Kneeling Hamstring Curl + Kneeling Plyo Push Up x 8 reps
2) Holding Back of Partners Legs / Recovery x ???
D) 3 Partner Compound Sets
1) Supine Leg Press x 8 reps
-(Partner Sitting on Soles of Feet & Launched into Air)
2) Standing chest Press x 8 reps
-(Partner Bracing and Leaning Back into Partner to be Pushed Explosively)
E) 4 Consecutive Partner Super Sets
1) Alternating Arm (at Top) See-Saw Pulls x 6 ea. arm
2) Cross Clap Push-Ups (Head to Head reaching across) x 6 ea. arm
F) 3 Partner Sets
1) Wheel Barrow Drop Planks x 30 sec's
2) Holding Partners Legs x 30 sec's
G) 3 Partner Sets
1) Supine Resisted Leg Push-Downs x 15 reps
2) Pushing Down Partners Legs x 15 reps
H) 10 H.I.I.T.Rounds
1) Speed Rope @ 90% 30 sec's
2) Jumping Jacks @ 60% 30 sec's