Monday 11-14-2011
A) 10am H.I.I.T Class (Tabatas) 33 Minutes
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin Ups + (6) Burpees with Jumps
C) 8 PAP Trips
1) Close Grip Bench x 6 reps
2) Plyo Push Up for Height (No Clap) x 3 reps
3) Plyo Chin Ups x 3 reps
4) Recovery x 2 min's
D) 6 PAP Circuits
1) Partner Pause Rep (@ Bottom) Squats x 6 reps
2) Plyo Tuck Jumps x 3 reps
3) Partner Pause Rep (@ Bottom) handstand Push-Up x 6 reps
4) Plyo Pike Wall Press (Feet on Floor/hands on Wall) x 3 reps
6) Recovery/Weight & Spot x 2 min's
E) 4 Partner Planks
1) High Plank with Partner Seated on Upper Back x 60 sec's
2) Recovery Partner Weight x 60 sec's
F) 3 Arms & Shoulder Dumbbell Circuits
1) Tricep Kickbacks x 10 reps
2) Reverse (Rear Delt) Flys x 10 reps
3) Lateral Raises x 10 reps
4) Anterior Raises x 10 reps
5) Supinated Curls x 10 reps
6) Cross Body Hammer Curls x 10 reps
7) Recovery x 3 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Chin Ups + (6) Burpees with Jumps
C) 8 PAP Trips
1) Close Grip Bench x 6 reps
2) Plyo Push Up for Height (No Clap) x 3 reps
3) Plyo Chin Ups x 3 reps
4) Recovery x 2 min's
D) 6 PAP Circuits
1) Partner Pause Rep (@ Bottom) Squats x 6 reps
2) Plyo Tuck Jumps x 3 reps
3) Partner Pause Rep (@ Bottom) handstand Push-Up x 6 reps
4) Plyo Pike Wall Press (Feet on Floor/hands on Wall) x 3 reps
6) Recovery/Weight & Spot x 2 min's
E) 4 Partner Planks
1) High Plank with Partner Seated on Upper Back x 60 sec's
2) Recovery Partner Weight x 60 sec's
F) 3 Arms & Shoulder Dumbbell Circuits
1) Tricep Kickbacks x 10 reps
2) Reverse (Rear Delt) Flys x 10 reps
3) Lateral Raises x 10 reps
4) Anterior Raises x 10 reps
5) Supinated Curls x 10 reps
6) Cross Body Hammer Curls x 10 reps
7) Recovery x 3 min's