Wednesday 09-26-18 S

Tuesday, September 25, 2018

Warm Up: 
Wall Wrist Walks X 30 secs 
Swivel Hips X 60 secs   
Lying Leg Raises x 30 secs/per 
Lying Leg Cross Overs X 30 secs/per 
+
- Start As Group - 
10 Laps Around Perimeter of Gym
50' Frankenstein Walks  
8 Laps Around Perimeter of Gym 
50' Duck Walks 
6 Laps Around Perimeter of Gym 
50' Inchworms + Push Ups (max 10 reps) 
4 Laps Around Perimeter of Gym 
50' Spidermans Walks  
2 Laps Around Perimeter of Gym 
50' Slow Bear Crawl   
+
Grab BB, Bumpers, & Box 
- feel free to share today 

+
Skill Work: 
2 Sets of: 

10 BB PCs- start empty   
10 Box Step ups/Step Downs 
5 Ring Push Ups, Ring Dips, or HSPUs 
5-10 Calorie Row   

 

Workout: 
25 Min Running Clock: 

10-8-6-4-2 (1-1) -2 (1-1) -2 (1-1) Power Cleans- build    
10 Box Jumps/Step Downs 24/20"  
10 Ring Push Ups, Ding Dips, or HSPUs  
10 Calorie Row or Bike  
- Come in with a game plan so you can hit your target weight   

 

Flow/Build:  
10 PCs, 10 BJs, 10 RPUs, 10 Cals (ex #s: 135/95)  
8 PCs, 10 BJs, 10 RPUs, 10 Cals  (ex #s: 155/105)     
6 PCs, 10 BJs, 10 RPUs, 10 Cals  (ex #s: 175/115)   
4 PCs, 10 BJs, 10 RPUs, 10 Cals  (ex #s: 195/125)   
2 (1-1) PCs, 10 BJs, 10 RPUs, 10 Cals (ex #s: 205/135)  
2 (1-1) PCs, 10 BJs, 10 RPUs, 10 Cals (same as previous) 
2 (1-1) PCs, 10 BJs, 10 RPUs, 10 Cals (same as previous) 
- perform your last 3 sets of 2 reps at the same weight 
- try to use the entire time to maximize your recovery between lifts    

 

Please reload

©2017 by Shoreline Athletics.