Tuesday 11-1-2011
A) 10am Plyo Med Ball Class - 40 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Plyo Super Sets
1) Monkey Bar Plyo Pull Hops (from rung to rung) x 8 rungs
2) Squat Jumps (Touch Ground @ Bottom/Reach Up @ Top) x 8 reps
3) Recovery x 2 minutes
D) 6 More Plyo Super Sets
1) Drop Jumps (Jump off 24" Step & Broad Jump on Contact) x 3 reps
2) Decline Plyo Push-Ups (on 24" Step) x 8 reps
3) Recovery x 2 min's
E) 6 Explosive Sets (Alt. Stagger ea. set = 3 left + 3 right)
1) Med Ball Explosive Forward Hip Toss (off back hip) x 3 reps
2) Chest Pass (Return to Hip Toss-er) from Staggered Stance x 3 reps
3) Recovery x
F) 4 Agility Sets
1) Drop Landing (from 48") soft landing x 3 reps
2) Recovery x
G) 4 Explosive Core Circuits
1) Seated Arm Sprints (slow-medium-fast) x 5 sec's + 5 sec's + 10 sec's
2) Recline Twists with 5 sec pauses x 5 reps
3) Bicycles (slow-med-fast) x 10 reps + 10 reps + 10 reps
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Plyo Super Sets
1) Monkey Bar Plyo Pull Hops (from rung to rung) x 8 rungs
2) Squat Jumps (Touch Ground @ Bottom/Reach Up @ Top) x 8 reps
3) Recovery x 2 minutes
D) 6 More Plyo Super Sets
1) Drop Jumps (Jump off 24" Step & Broad Jump on Contact) x 3 reps
2) Decline Plyo Push-Ups (on 24" Step) x 8 reps
3) Recovery x 2 min's
E) 6 Explosive Sets (Alt. Stagger ea. set = 3 left + 3 right)
1) Med Ball Explosive Forward Hip Toss (off back hip) x 3 reps
2) Chest Pass (Return to Hip Toss-er) from Staggered Stance x 3 reps
3) Recovery x
F) 4 Agility Sets
1) Drop Landing (from 48") soft landing x 3 reps
2) Recovery x
G) 4 Explosive Core Circuits
1) Seated Arm Sprints (slow-medium-fast) x 5 sec's + 5 sec's + 10 sec's
2) Recline Twists with 5 sec pauses x 5 reps
3) Bicycles (slow-med-fast) x 10 reps + 10 reps + 10 reps