Week 20 of Training

Group Class

3/8/16

Warm up with tunnel move: length of floor and back race

Stretch

 

A1:Russian twists 10 each side x 3

A2:Windmills 5 each arm x 3

 

Skill review: Jumping pull ups

 

Skill test: Max Box jump

 

Workout: Teams of two:

“Angie”

75 Pull Ups

75 Push Ups

75 Sit ups

75 Air Squats

 

** working together decide how you want to break up the reps between the two partners. Only one person can work at a time and you cannot move on to the next sill until all the reps are finished in the current one.

 

 3/12/16

 

Warm Up: 3 minutes Obstacle with mountain climbers- side shuffle- Broad jumps-Lunge twist

 

Stretch:

 

Skill: Front Squats- 5 reps x 5 sets

 

A1:Seated press 8 reps x 3

A2:Slider plank walk 10 ft front 10 feet backwards x 3

 

Workout:

3 sets of:

45 sec work 15 sec rest

Sprints

Push press

Burpees

 

Rest 2 min then,

 

3 sets of

45 sec work/15 sec rest of:

row

kbs

Box jumps