Wednesday 7-20-2011
A) CNS Warm-Up: 2 Sets (8) Chin-Ups + (8) Burpees with Jumps
B) 5 Consecutive Circuits
1) Chin-Ups with Medicine Ball between Feet x 8 reps
2) Squat Jumps with Medicine Ball in Hands x 8 reps
3) Diamond Push-Ups x 20 reps
4) Calf Raises x 10 reps
C) 3 Conditioning Super Sets
1) Explosive Back Toss and Chase x 100 yds
2) Explosive Push-Press and Chase x 100 yds
3) Recovery x 2 min's
D) 2 More Conditioning Super Sets
1) Overhead Medicine Ball Run x 400m
2) Hindu Push-Ups x 25 reps
3) Recovery x 2 min's
E) 4 Consecutive Core Conditioning Tabata Circuits (20 sec's work/10 sec's transition)
1) Mountain climbers
2) Seated Medicine Ball Side Slams with Legs Up
3) Bicycles
4) Elbow T-Rolls
5) Alternating Reverse Lunges with Forward Knee Strikes
6) Alternating Straight Leg Raises
7) Standing Medicine Ball Woodchops
B) 5 Consecutive Circuits
1) Chin-Ups with Medicine Ball between Feet x 8 reps
2) Squat Jumps with Medicine Ball in Hands x 8 reps
3) Diamond Push-Ups x 20 reps
4) Calf Raises x 10 reps
C) 3 Conditioning Super Sets
1) Explosive Back Toss and Chase x 100 yds
2) Explosive Push-Press and Chase x 100 yds
3) Recovery x 2 min's
D) 2 More Conditioning Super Sets
1) Overhead Medicine Ball Run x 400m
2) Hindu Push-Ups x 25 reps
3) Recovery x 2 min's
E) 4 Consecutive Core Conditioning Tabata Circuits (20 sec's work/10 sec's transition)
1) Mountain climbers
2) Seated Medicine Ball Side Slams with Legs Up
3) Bicycles
4) Elbow T-Rolls
5) Alternating Reverse Lunges with Forward Knee Strikes
6) Alternating Straight Leg Raises
7) Standing Medicine Ball Woodchops