STRENGTH & CONDITIONING.
10/9/20
Movement Prep
Calf Iso-Hold Dorsiflexion (or wall) 3x30sec
Standing Calf Raise 3x20
Maasai Jumps 3x10 (just jump with ankle girdle, do not lock out knees, minimize ground contact)
Spiderman Complex w/ Vertical Rotation 3x2
Hollow Rocks 3x5
Strength
Goblet Squat Hold 4x20sec
Backpack Supported Dead Bugs Feet (active shoulders, bag off of the ground) 4x10
Lateral Backpack Kettlebell Swings 4x16
Curls with Bands 3x1min max (30 sec rest in between)
Conditioning
Compete!!!
For Time:
Single Leg Superman-50 right/50 left (two second count at top/think sprint w/pause)
Inch Worm Hands Only-30 reps (reach as far as you can, take your time but hurry up)
Backpack Russian Twist-50 right and 50 left (heavy bag)
***2 Burpees at the top of each minute***
Accumulate the reps for each movement in any way possible. Jump from movement to movement, or work through each movement individually, I don’t care. Just chip away at the reps. Record the total time!
10.5 - 10.6
Movement Prep
Contralateral Dead Bugs 3x30sec
Bodyweight Lunge 3x10
Backpack Lateral Lunge 3x10
Shin Hop to Broad Jump 3x2 (have fun, use couch cushion)
Conditioning
Tabata/AMRAP
Mountain Climbers Cross Body
Backpack Hex Press
Backpack Thruster
Total reps for all 3 movements, 3 minutes rest in between each movement.
Strength
Slide Board Push-ups 4x8
Front Carry Squat to Step Up 4x8
Backpack Reverse Lunge w/Twist 4x8
Renegade Rows 3xmax @ 1:00
Calf Raise Series 3x12 (12 for each calf position)
10.2
Movement Prep
-Static Pillar Holds 3x30
-Lateral Slides w/ Small Band 3x10 yards
-Pillar Hold w/ Alternating Reach 3x4
-Dead bug 3x30
Strength
-Test Pull Options
(Door attachment in box of fun or door handle)
-Bottom of Squat Hold 5x20
-Front Carry Split Squat w/ Active Foot 5x10
(you need a small stool or stack of books)
-Vertical Band Pull 3x12
-Push-up w/ band resistance 3xmax
Conditioning
-Compete!!!
AMRAP
-Odd Minutes-Burpee w/push-up (number of push-ups corresponds w/minute)
-Even Minutes- Up Downs w/lateral jumps over bag (number of jumps and up downs corresponds w/ minute)
9.29 - 30
Movement Prep
-Dead Bugs 3x30sec
-Bodyweight Lunge 3x10
-Backpack Lateral Lunge 3x4
-Backpack Rotational Wall Sit 3x30sec
-Knees to Chest w/ Disks 3x10
Strength
-Bottom Squat Hold 4x20sec
-Backpack Reverse Lunge w/ Twist 4x10
-Plank 4x30sec
-L-Sit Floor Press 4x12
-Lat Raise 4x12
Conditioning
-Lunge Jumps with Switch 4x6
-Side Pillar Hold 3x30
-For time:
-High Knees in Place 5x30sec
-Cable Shoulder Press 5x10
-Backpack Thruster 5x10
-Backpack Bent Over Row 5x10
-Cinder Block Hip Bridge 5x10
9.25
Movement Prep
-Plank Hold w/ Backpack 2x30
-Overhead Backpack Saxon (lateral flexion and extension,) Lunge 2x4
https://en.wikipedia.org/wiki/Arthur_Saxon
-Handstand Hold 2x30 (don’t worry, we can modify)
-Inchworm Hands Only 2x2
-Lunge w/ Backpack Twist 2x6
Strength Work
-Floor Press 3x12
-Single Arm Cable Saxon (lateral flexion and extension) Press 3x12 R/L
-Lateral Slide Board Push-ups 3 x 5R & 5L
Conditioning
-Advanced Tabata/4 minutes for each movement
-Down and up
-Lateral Ski Jumps
-Split Squat
-Calf (gastrocnemius, soleus) Raises