Week 13 of Training

VBC BOX

Jan 5- 2016

Row 2 minutes

Dynamic stretch in lines

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Agility:

Fast feet on steps variety 20/10 format

A1: Rotational ball slams 8 each side x 3

A2:Dead bug 5 each with 3 sec hold x 3

A3: Calf raises 10/10/15 x 3

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Workout:

5 rounds of 30 work 30 sec rest

shuttle run

box jumps

ring rows

DB push press

 
 

1/8/16

Junk yard dog warm up with partners

Circle stretch

Challenge: Front lean rest with partners

· High fives

· Plank walk outs

· 360 degree turn both directions

· tug of war

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Strength:

A1: Db seated press on the ground 8 reps x 3

A2: Banded walks- 20 m ea side x 3

Skill Review: Kettlebell Deadlift/ Bar for some who are ready

3-4 reps x 3 sets

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Workout: EMOTM for 12 min
3 Deadlifts

3 Laterall Burpees

3 Box jumps