Saturday Harris Express 9:30am Athletic Conditioning - "Variations on a Theme"

"VARIATIONS ON A THEME"

EQUIP: Mat, Heavy Dumbbells (DBs), Jump Rope

WARM-UP: : "Suitcase Crunch" - (6 Total Rounds of 50 sec. ON/ 10 sec. OFF)

2 Rounds - 

1) 50 sec. x Regular Suitcase Crunch

2) 50 sec. x DB Suitcase Crunch (DB in hands, elbows 90 degrees, DB moves from overhead to shins)

3) 50 sec. x Side Suitcase Crunch (all R 1st Round; all L 2nd Round)

ROUND 1: “Burpee” - (6 Total Rounds of 50 sec. ON/ 10 sec. OFF)

2 Rounds -

1) 50 sec. x Regular Burpee

2) 50 sec. x Man Maker (DB Row R/ Push-Up/ DB Row L/ Push-Up/ Hop In/ Clean and Press DBs OH

3) 50 sec. x Single-Leg Burpee (all R leg 1st Rounds; all L leg 2nd Round)

ACTIVE RECOVERY:

*3 min. x Jump Rope

-on ea. minute: 10 x Push-Up (mod: on knees, cut reps in 1/2)

ROUND 2: “Squat” (6 Total Rounds of 50 sec. ON/ 10 sec. OFF)

2 Rounds -

1) 50 sec. x DB Front Squat (DBs racked atop shoulders, elbows high and narrow)

2) 50 sec. x Jump Squat (challenge: weighted (DBs hanging at sides))

3) 50 sec. x Thruster (squat + overhead press)

ACTIVE RECOVERY:

*3 min. x Jump Rope

-on ea. minute: 10 x Tuck Jump (mod: prisoner squat + twist, cut reps in 1/2)

ROUND 3: “Lunge” (6 Total Rounds of 50 sec. ON/ 10 sec. OFF)

2 Rounds -

1) 50 sec. x DB Overhead Lunge

2) 50 sec. x Switch Lunge Jump

3) 50 sec. x Step-Back Lunge + 1DB Chop (all R 1st Round; all L 2nd Round)

ACTIVE RECOVERY:

*3 min. x Jump Rope

-on ea. minute: 10 x Grasshoppers OR Plank Side-Runners

ROUND 4: “Skill Work” (4-6 Total Rounds of 50 sec. ON/ 10 sec. OFF)

2 Rounds -

1) 50 sec. x Handstand Hold (mod: Donkey Kick in place; Hold Deep-V Pike Plank; or vs. Wall)

2) 50 sec. x Supine Get-Up (mod: Tuck Roll, X-Legs on up)

3) 50 sec. x Pistol Squat (single leg squat)(mod: toe of non-working leg down for support; hold onto wall)(all R leg Round 1; all L leg Round 2)

ACTIVE RECOVERY:

*3 min. x Jump Rope

-on ea. minute: 5 x Squat-Thrust-Lateral Jump