Thursday 11-3-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees + (25) Arm Circles
C) 4 Explosive Sets
1) Roll-Ups x 4 reps
2) Recovery x 2 min's
D) 4 More Explosive Sets
1) Brupees Sprawl (to standing without Jumps) Head Up x 4 reps
2) Recovery x 2 min's
E) 4 Speed and Agility Sets
1) Pop-Ups with Ball Catch x 3 reps
2) Recovery x 90 sec's
F) 6 Explosive Med Ball Super Sets (Alternate Stagger Each Set)
1) Forward Hip Toss off Back Hip-Stagger Stance x 3 reps
2) Chest Pass - Stagger Stance - Return x 3 reps
3) Recovery x 60 sec's
* Can use either a partner or a wall with or without Rebound.
G) 4 Plyo "Stick" Sets
1) Single Leg Jump for Distance with 5 sec Stick Landing x 5 reps
2) Plyo Push-Up with 5 sec Stick Landing x 5 reps
3) Recovery x 60 sec's
H) 4 Tabata Plyo Circuits (20 sec Work + 10 sec recovery)
1) Shuffle Push-Ups x 20 sec + 10 sec's
2) Tuck Jumps x 20 sec + 10 sec's
3) Switch Jumps x 20 sec + 10 sec's
4) Squat Jumps x 20 sec + 10 sec's
5) Scissor Jumps x 20 sec + 10 sec's
6) Recovery x 2 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees + (25) Arm Circles
C) 4 Explosive Sets
1) Roll-Ups x 4 reps
2) Recovery x 2 min's
D) 4 More Explosive Sets
1) Brupees Sprawl (to standing without Jumps) Head Up x 4 reps
2) Recovery x 2 min's
E) 4 Speed and Agility Sets
1) Pop-Ups with Ball Catch x 3 reps
2) Recovery x 90 sec's
F) 6 Explosive Med Ball Super Sets (Alternate Stagger Each Set)
1) Forward Hip Toss off Back Hip-Stagger Stance x 3 reps
2) Chest Pass - Stagger Stance - Return x 3 reps
3) Recovery x 60 sec's
* Can use either a partner or a wall with or without Rebound.
G) 4 Plyo "Stick" Sets
1) Single Leg Jump for Distance with 5 sec Stick Landing x 5 reps
2) Plyo Push-Up with 5 sec Stick Landing x 5 reps
3) Recovery x 60 sec's
H) 4 Tabata Plyo Circuits (20 sec Work + 10 sec recovery)
1) Shuffle Push-Ups x 20 sec + 10 sec's
2) Tuck Jumps x 20 sec + 10 sec's
3) Switch Jumps x 20 sec + 10 sec's
4) Squat Jumps x 20 sec + 10 sec's
5) Scissor Jumps x 20 sec + 10 sec's
6) Recovery x 2 min's