Equip: Med Ball
WARM-UP:
3 Rounds -
*30 sec. x Grasshopper (mod: Plank Side Runner)
*10 x Weightless OH Squat
*10 x Push-Up into All-4s Plank Hop (mod: regular Push-Up)
*REVIEW MB Clean (deadlift shrug, shrug-drop under, MB clean)
*head outside w/ MB each...assign each person a # 1, 2, 3, or 4
-divide class into 4 groups (1s @ pavilion, 2s beyond playground, 3s @ southern end, 4s @ picnic area)
-each person brings their MB to their station and leaves it there throughout (until very end)
Round 1 -
- 40 MB Clean (mod: deadlift to front squat) + 400m Run
- 30 MB Clean + 300m Run
- 20 MB Clean + 200m Run
- 10 MB Clean + 100m Run
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Shorter Interval Work:
(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)
5 Rounds/ Sprints -
*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R, then 1/2 reps L)
*100m Sprint (50m there/ back)
Round 2 -
- 40 MB Plank - Hop-In/Out + 400m Run
- 30 MB Plank - Hop-In/Out + 300m Run
- 20 MB Plank - Hop-In/Out + 200m Run
- 10 MB Plank - Hop-In/Out + 100m Run
Shorter Interval Work:
(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)
5 Rounds/ Sprints -
*10-8-6-4-2 x Tuck Jump - Pike Jump (Tuck + Pike = 1 rep)
*100m Sprint (50m there/ back)
Round 3 -
- 40 (20 ea.) MB Overhead alt. Lung (Jump) + 400m Run
- 30 (15 ea.) MB Overhead alt. Lung (Jump) + 300m Run
- 20 (10 ea.) MB Overhead alt. Lung (Jump) + 200m Run
- 10 (5 ea.) MB Overhead alt. Lung (Jump) + 100m Run
Shorter Interval Work:
(may be done inside w/ sprints/ gliders @ end/ beginning if no field room)
5 Rounds/ Sprints -
*10-8-6-4-2 x Rolling MB Push-Up
*50m MB Run
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