Thursday 9-15-2011
A) Warm-Up: (2) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 6 Circuits
1) Switch Grip Plyo Pulls x 6 reps
2) Backpedal + Drop Step (Alt. ea. set) + Slide x 10 + 10 yards
3) Decline (facing uphill) Plyo Clap Push-Up x 6 sets
4) Recovery x 30 sec's
C) 4 Super Sets on Monkey Bars
1) Single Rung Swing + Pull-Up x 8 rungs
2) Toe Jumps x 8 reps
3) Recovery x 30 sec's
D) 4 Cycles through Agility and Core Circuit
1) T-Roll Push-Ups (with feet shoulder width) x 12 reps
2 ) Fighter Push-Ups (hip opens and knee comes out to elbow) x 12 reps
3) Mountain Climbers x 12 ea. leg
4) Squat Thrusts x 12 reps
5) Alternating Reverse Lunges with Forward Knee Strikes x 12 reps
6) Sumo Squats with Cross Punching @ Top of each rep x 12 reps
7) Alternating Straight Leg Raises x 12 reps
8) Lateral Leg Raises x 12 ea. leg
9) Recovery x 90 sec's
E) 4 Stamina Sets
1) Lunge Forward + Drop to Low Lunge + Stagger Push-Up with Leg Raised x 20 reps
2) Recovery x 60 sec's
F) 8 Stair Sprint Circuits
1) Single Step Sprint Up + Jog Down x 1
2) Double Step Sprint Up + Jog Down x 1
3) Triple Step Sprint Up + Jog Down x 1
B) 6 Circuits
1) Switch Grip Plyo Pulls x 6 reps
2) Backpedal + Drop Step (Alt. ea. set) + Slide x 10 + 10 yards
3) Decline (facing uphill) Plyo Clap Push-Up x 6 sets
4) Recovery x 30 sec's
C) 4 Super Sets on Monkey Bars
1) Single Rung Swing + Pull-Up x 8 rungs
2) Toe Jumps x 8 reps
3) Recovery x 30 sec's
D) 4 Cycles through Agility and Core Circuit
1) T-Roll Push-Ups (with feet shoulder width) x 12 reps
2 ) Fighter Push-Ups (hip opens and knee comes out to elbow) x 12 reps
3) Mountain Climbers x 12 ea. leg
4) Squat Thrusts x 12 reps
5) Alternating Reverse Lunges with Forward Knee Strikes x 12 reps
6) Sumo Squats with Cross Punching @ Top of each rep x 12 reps
7) Alternating Straight Leg Raises x 12 reps
8) Lateral Leg Raises x 12 ea. leg
9) Recovery x 90 sec's
E) 4 Stamina Sets
1) Lunge Forward + Drop to Low Lunge + Stagger Push-Up with Leg Raised x 20 reps
2) Recovery x 60 sec's
F) 8 Stair Sprint Circuits
1) Single Step Sprint Up + Jog Down x 1
2) Double Step Sprint Up + Jog Down x 1
3) Triple Step Sprint Up + Jog Down x 1