Training

Saturday, 23 Sept 2017

Workout
4 rds
Chest press TRX
Single leg deadlift KB
Med ball squat to throw to partner

2 rds
Sprinter starts TRX
Shoulder press

2 rds
Single leg squats
Med ball push ups

Friday, 22 Sept 2017

Mobilization and activation

Cat camel
Back big 3
Hardstyle plank
Kettlebell warm up
Jump rope warm up

Workout

3 Rounds of
KB Swings 7x
Jump rope 100x 50x
Alt Lunges 7x each side

3 rounds
KB swings 7x
Jump rope 50x
Alt diagonal lunges 7x each side

3 rounds
KB Swings 7x
Jump rope 50x

Wednesday, 20 Sept 2017

Mobilization and activation

Cat camel
Greatest stretch with a twist
Back big 3
Hardstyle planks
Hip opening sequence – Lateral split squat, hip circles, inverted hamstring with a twist
Med ball throws to partner

Workout

30 second circuit/15 sec to change stations/ 60 second rest after 2 rounds. Total 4 rounds of each circuit.

Circuit 1
TRX rows
Wall balls/Med ball thruster
Alt Lunges

Circuit 2 – 1 round
Mountain climbers with sliders
TRX Chest press
KB Swings

Chest press work

Core, warm down, and stretching
Hollow body hold
Stretching


Tuesday, 19 Sept

Mobilization and activation

Cat-camel
Inverted hamstring stretch
Big 3 for back

Kettlebell warm-up

Halos
Bridges
Deadlifts
Goblet Squats

Workout

7 rounds with partner (16 minute cut-off), One person rests while one works
KB swings 7x
Air squats 7x
10s Hardstyle plank

3 rounds (with partner, alternating)
One arm one leg deadlift to row
Push ups

Stretch and warm down

 

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