Tuesday 9-20-2011
A) Dynamic Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles ea. Direction
B) 6 Plyo Circuits
1) Tuck Jumps x 6 reps
2) Plyo "Clap" Push-Ups x 6 reps
3) Switch Jumps x 6 reps
4) Plyo "Shuffle" Push-Ups (Staggered) x 6 reps
5) Toe Jumps x 6 reps
6) Plyo "Press Off" Push-Ups x 6 reps
7) Recovery x 2 min's
C) 4 Consecutive Push/Jump Matrix Circuits
1) Plyo "Clap" Push-Ups x 6 reps
2) Short Range Tension Rep Push Ups x 6 reps
3) Full Range Push Ups x 6 reps
4) Super Slow Rep Push-Ups (6 sec's Up + 6 sec's Down) x 6 reps
5) Static High Plank x 30 sec's
6) Switch Jumps x 6 reps
7) Short Range "Pulsing" Tension Rep Lunges x 6 ea. leg
8) Alternating Forward Lunges x 6 ea. leg
9) Static Hold Lunge x 30 sec's
10) Static Hold Lunge Other Leg x 30 sec's
D) 5 Consecutive Stair Circuits (30 steps)
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
4) Push Back Push-Ups x 10 reps
E) 3 Consecutive Static Hold Circuits
1) Wall Sit x 1 min
2) High Plank x 1 min
3) Hamstring Bridge x 1 min
B) 6 Plyo Circuits
1) Tuck Jumps x 6 reps
2) Plyo "Clap" Push-Ups x 6 reps
3) Switch Jumps x 6 reps
4) Plyo "Shuffle" Push-Ups (Staggered) x 6 reps
5) Toe Jumps x 6 reps
6) Plyo "Press Off" Push-Ups x 6 reps
7) Recovery x 2 min's
C) 4 Consecutive Push/Jump Matrix Circuits
1) Plyo "Clap" Push-Ups x 6 reps
2) Short Range Tension Rep Push Ups x 6 reps
3) Full Range Push Ups x 6 reps
4) Super Slow Rep Push-Ups (6 sec's Up + 6 sec's Down) x 6 reps
5) Static High Plank x 30 sec's
6) Switch Jumps x 6 reps
7) Short Range "Pulsing" Tension Rep Lunges x 6 ea. leg
8) Alternating Forward Lunges x 6 ea. leg
9) Static Hold Lunge x 30 sec's
10) Static Hold Lunge Other Leg x 30 sec's
D) 5 Consecutive Stair Circuits (30 steps)
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
4) Push Back Push-Ups x 10 reps
E) 3 Consecutive Static Hold Circuits
1) Wall Sit x 1 min
2) High Plank x 1 min
3) Hamstring Bridge x 1 min