Tuesday 10-25-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up
C) 3 Tabata Plyo Circuits
1) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
2) Plyo Push Ups x 20 sec's work + 10 sec's passive recovery
3) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
4) Plyo Push Ups x 20 sec's work + 10 sec's passive recovery
5) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
6) Plyo Push Ups x 20 sec's work
7) Recovery x 3 min's
D) 3 Complete Circuits
1a. 180 Jumps x 4 reps
1b. 180 Full Body Plyo Push-Ups x 4 reps
2a. Scissor Jumps x 8 reps
2b. Shuffle Plyo Push-Ups x 8 reps
3a. Lateral Obstacle (Water Jug) Jumps x 8 reps
3b. Standing Plyo Wall (Body Weight) Press x 8 reps
4. Squat Jumps (hands to ground * raised overhead) x 8 reps
5. Recovery x 2 min's
E) 4 Super Ballistic Sets
1) Broad Jump w 5 sec stick on Landing x 5 reps
2) Plyo Clap Push-Up w 5 sec stick (@ 1/2 rep) on Landing x 5 reps
3) Recovery x 2 min's
F) 4 Dynamic Core Circuits - Consecutive
1) T-Roll Push-Ups x 10 reps
2) High Plank Supermen x 10 reps
3) Hamstring March x 10 reps
4) Standing Single Leg Contra Lateral Reach with Hops x 10 reps
Lunch @ 11am
B) 12:30pm Warm Up
C) 3 Tabata Plyo Circuits
1) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
2) Plyo Push Ups x 20 sec's work + 10 sec's passive recovery
3) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
4) Plyo Push Ups x 20 sec's work + 10 sec's passive recovery
5) Tuck Jumps x 20 sec's work + 10 sec's passive recovery
6) Plyo Push Ups x 20 sec's work
7) Recovery x 3 min's
D) 3 Complete Circuits
1a. 180 Jumps x 4 reps
1b. 180 Full Body Plyo Push-Ups x 4 reps
2a. Scissor Jumps x 8 reps
2b. Shuffle Plyo Push-Ups x 8 reps
3a. Lateral Obstacle (Water Jug) Jumps x 8 reps
3b. Standing Plyo Wall (Body Weight) Press x 8 reps
4. Squat Jumps (hands to ground * raised overhead) x 8 reps
5. Recovery x 2 min's
E) 4 Super Ballistic Sets
1) Broad Jump w 5 sec stick on Landing x 5 reps
2) Plyo Clap Push-Up w 5 sec stick (@ 1/2 rep) on Landing x 5 reps
3) Recovery x 2 min's
F) 4 Dynamic Core Circuits - Consecutive
1) T-Roll Push-Ups x 10 reps
2) High Plank Supermen x 10 reps
3) Hamstring March x 10 reps
4) Standing Single Leg Contra Lateral Reach with Hops x 10 reps