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: ___:___