Thursday, Week One, Upper Body – Part A (25 min):
A) Upper Body Dynamic Functional Warm-Up (3Min):
Complete as many reps as possible for each exercise in 30 seconds of:
Stretch 1-Corkscrew Shoulder Twists
Stretch 2 –Squat Position Thoracic Mobility Reach
Stretch 3 –Band Shoulder Dislocates
Stretch 4–Band Diagonal Shoulder Dislocates
Stretch 5 –Band Pull Apart
Stretch 6-Diagonal Band Pull Apart
B) Technique (1 Min): Weighted Push-Ups, Ring Plank Hold, Chin-Ups, Dumbbell Lateral Raises and Reverse GHD Hold
C) Strength (12 Min):
“WEIGHTED PUSH-UPS
In teams of 2-3 athletes of similar strength, complete 1 round, every 3 minutes for 12 minutes (4 Sets) with the heaviest weight you can handle for maximum repetitions to muscle failure of:
Rx
Station 1- Weighted Push-Ups
Station 2- Max Ring Plank Hold (Optional)
Start with light load and slowly increase the weight each set until the final set where you try to set a new RM PR.
Note Load Used: ___
D) Strength (9 Min):
“CHIN-UPS, DUMBBELL LATERAL RAISES AND REVERSE GHD HOLDS”
Complete 1 round, every 3 minutes for 9 minutes (3 Sets) of:
Rx
12-12-12
Station 1- Chin-Ups
Station 2- Dumbbell Lateral Raises
Station 3- Max Reverse GHD Hold
Note Load Used #1: ___ #2: ___ and #3:___
Thursday, Week One, Upper Body – Part B (25 min):
A) Lower Body Dynamic Functional Warm-Up (4 Min):
Complete as many reps as possible of each exercise in 30 seconds of:
Stretch 1-Air Squats
Stretch 2 –Deep Wideout Drops
Stretch 3 – Forward Lunges with a Twist
Stretch 4 – Lateral Lunge
Stretch 5–Toy Solders
Stretch 6-Squat-to-Stands
Stretch 7- Inchworm Drill
Stretch 8- Stationary Spiderman
B) Technique (1 min): Rower
C) WOD (20 min):
“TCB”
Working in teams of 2-3 athletes of like strength and endurance, switching off every minute on the minute, for time complete:
Rx
Row 5,000/3,500 Meters
Note Time Completed: ___:___
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