Thursday 10-6-2011
A) 10 A.M. Plyo-Med Ball Class
* LUNCH @ 11 A.M.
B) 12:30 P.M. Warm Up: (3) Sets (6) Burpees with Jumps + (25) Arm Circles
C) 4 Super Plyo Sets
1) Wheel Barrow "Hops" Up Stairs x 20 steps
2) Medicine Ball (15 lb) Leap Frogs (for max distance) x 3 reps
3) Recovery x 2 min's
D) 4 More Super Plyo Sets
1) Wheel Barrow "Sprints" Up Stairs x 6 steps + 25 feet flat (landing) + 6 more steps
2) Switch Jumps (for max height) x 3 ea. leg
3) Recovery x 2 min's
E) Another 4 Super Plyo Sets
1) Overhead Medicine Ball Slams x 5 reps
2) Jump Tucks (Minimum Ground Contact Time) x 5 reps
3) Recovery x 1 min
F) Last 4 Super Plyo Sets
1) One Arm Med Ball Push-Up Push-Off with 1 sec Pause x 3 ea. arm
2) Alternating Single Leg Single Stair Hop x 3 ea. leg
3) Recovery x 1 min
G) 4 Consecutive Core Circuits
1) T-Roll Push-Ups x 6 reps
2) Squat Thrusts x 6 reps
3) Mountain Climbers x 12 ea. leg
4) Alternating High Plank Supermen x 6 ea. arm/leg
5) Prone Swim x 50 reps
6) Supine Swim x 50 reps
* LUNCH @ 11 A.M.
B) 12:30 P.M. Warm Up: (3) Sets (6) Burpees with Jumps + (25) Arm Circles
C) 4 Super Plyo Sets
1) Wheel Barrow "Hops" Up Stairs x 20 steps
2) Medicine Ball (15 lb) Leap Frogs (for max distance) x 3 reps
3) Recovery x 2 min's
D) 4 More Super Plyo Sets
1) Wheel Barrow "Sprints" Up Stairs x 6 steps + 25 feet flat (landing) + 6 more steps
2) Switch Jumps (for max height) x 3 ea. leg
3) Recovery x 2 min's
E) Another 4 Super Plyo Sets
1) Overhead Medicine Ball Slams x 5 reps
2) Jump Tucks (Minimum Ground Contact Time) x 5 reps
3) Recovery x 1 min
F) Last 4 Super Plyo Sets
1) One Arm Med Ball Push-Up Push-Off with 1 sec Pause x 3 ea. arm
2) Alternating Single Leg Single Stair Hop x 3 ea. leg
3) Recovery x 1 min
G) 4 Consecutive Core Circuits
1) T-Roll Push-Ups x 6 reps
2) Squat Thrusts x 6 reps
3) Mountain Climbers x 12 ea. leg
4) Alternating High Plank Supermen x 6 ea. arm/leg
5) Prone Swim x 50 reps
6) Supine Swim x 50 reps