WARM-UP: (short length of upper deck)
- Lunge there/ back
- X-Body Kick there/ back
- Inchworm-Push Up-Step In-Squat-Stand there/ back
- Broad Jump there/ back
- Squat-Thrust-Lateral Hop there/ back (face same direction there/ back)
MET CON DRILL #1:
*Lot Run (run ramp from 3rd floor down to 1st floor of lot and back up)
*@ 3rd floor: 15 x Burpee
*@ 2nd floor: 10 x Burpee
*@ 1st floor: 5 x Burpees
-same assignment for burpees on the way back up, as well!
TEAM STRENGTH - “INDIAN RUN” STYLE #1:
-everybody lines up side-by-side
-person on L end runs, then joins back with group on R end
-all perform strength exercise until last person has run
*Team Strength Exercise: DB Thruster
*Individual Run: Weighted Run Fwd. there/ Bkwd. back/ Fwd. there
MET CON DRILL #2:
*Lot Run (run ramp from 3rd floor down to 1st floor of lot and back up)
*@ 3rd floor: 15 x Broad Jump Fwd./ 2 Hops Bkwd.
*@ 2nd floor: 10 x Broad Jump Fwd./ 2 Hops Bkwd.
*@ 1st floor: 5 x Broad Jump Fwd./ 2 Hops Bkwd.
-same assignment for broad jumps on the way back up, as well!
TEAM STRENGTH - “INDIAN RUN” STYLE #2:
*Team Strength Exercise: 8 x Mtn. Climber to 1 x Push-Up + DB Row R and L
*Individual Run: Overhead DB Lunge there (mod: DBs in front rack OR down at sides)
MET CON DRILL #3:
*Lot Run (run ramp from 3rd floor down to 1st floor of lot and back up)
*@ 3rd floor: 15 x Crab Russian Dancer Kicks (R and L = 1)
*@ 2nd floor: 10 x Crab Russian Dancer Kicks
*@ 1st floor: 5 x Crab Russian Dancer Kicks
-same assignment for russian dancer kicks on the way back up, as well!
-Crab Russian Dancer Kicks = in reverse table top position (“crab), stick one leg straight out, then quickly hop and switch to kick other leg straight out (run it!)
TEAM STRENGTH - “INDIAN RUN” STYLE #3:
*Team Strength Exercise: 1DB Squat Chop (alt. sides ea. rep)
*Individual Run: DB Traveling Jumping Jack there
AB FINISHER:
20-15-10-5 x (hands either on floor or atop DBs)
*Plank Arch-Pike
*Right Side Plank Hip Dips
*Left Side Plank Hip Dips
No comments:
Post a Comment