Tuesday 9-13-2011
A) Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 6 Plyo circuits
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Backpedal Sprint x 20 yards
3) Plyo Clap Push Ups x 8 reps
4) Leap Frogs x 20 yards
C) 4 Triple Sets
1) Towel (Over Bar) Pull-Ups x 12 reps
2) Handstand Push-Ups (with feet on fence) x 10 reps
3) Calf Raises x 20 reps
4) Recovery x 60 sec's
D) 4 More Triple Sets
1) Fat Bar Chin-Ups (with Towel Wrapped around bar) x 12 reps
2) Diamond Push-Ups x 20 reps
3) Kneeling Pop-Ups (to Standing) x 6 reps
4) Recovery x 60 sec's
E) 4 Speed and Agility Circuits
1) Jump Tucks x 3 reps
2) Sprint Forward x 20 yards
3) Sprint Backward (Backpedal) x 20 yards
4) Burpees with Jumps x 3 reps
5) Hindu Push-Ups x 25 reps
6) Recovery x 60 sec's
F) 4 Consecutive Core Circuits
1) Supine Alternating Single Leg V-Ups x 10 reps
2) Seating V-Hold Twists x 10 reps
3) Recline Bicycles x 20 reps
4) Prone Hypers x 10 reps
5) Prone Reverse Hypers x 10 reps
6) Prone Supermen x 20 reps
B) 6 Plyo circuits
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Backpedal Sprint x 20 yards
3) Plyo Clap Push Ups x 8 reps
4) Leap Frogs x 20 yards
C) 4 Triple Sets
1) Towel (Over Bar) Pull-Ups x 12 reps
2) Handstand Push-Ups (with feet on fence) x 10 reps
3) Calf Raises x 20 reps
4) Recovery x 60 sec's
D) 4 More Triple Sets
1) Fat Bar Chin-Ups (with Towel Wrapped around bar) x 12 reps
2) Diamond Push-Ups x 20 reps
3) Kneeling Pop-Ups (to Standing) x 6 reps
4) Recovery x 60 sec's
E) 4 Speed and Agility Circuits
1) Jump Tucks x 3 reps
2) Sprint Forward x 20 yards
3) Sprint Backward (Backpedal) x 20 yards
4) Burpees with Jumps x 3 reps
5) Hindu Push-Ups x 25 reps
6) Recovery x 60 sec's
F) 4 Consecutive Core Circuits
1) Supine Alternating Single Leg V-Ups x 10 reps
2) Seating V-Hold Twists x 10 reps
3) Recline Bicycles x 20 reps
4) Prone Hypers x 10 reps
5) Prone Reverse Hypers x 10 reps
6) Prone Supermen x 20 reps