*NOTE: This workout pattern was created by fellow YMCA instructor and friend, Jennifer Skowron. Thanks so much for sharing your ideas, Jenn.
Equip: Jump Rope, DBs (20s)
WARM-UP:
*Dynamic Warm-Up (include plyos for running)
JUMP/ RUN/ BURPEE #1:
*5 min. x Jump Rope
*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)
*5 x 200m Run
*10 x Double Burpee (burpee w/ 2 push-ups per rep)
STRENGTH #1:
50 x DB Thruster - alternating Palms Fwd. and Palms Inward
JUMP/ RUN/ BURPEE #2:
*4 min. x Jump Rope
*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)
*4 x 200m Run
*8 x Double Burpee
STRENGTH #2:
*40 (20 ea. leg) x Weighted Lunge Jump (DBs hanging; **challenge: DBs in front rack)
JUMP/ RUN/ BURPEE #3:
*3 min. x Jump Rope
*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)
*3 x 200m Run
*6 x Double Burpee
STRENGTH #3:
*30 x DB Push-Up + Row (30 total push-ups)
JUMP/ RUN/ BURPEE #4:
*2 min. x Jump Rope
*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)
*2 x 200m Run
*4 x Double Burpee
STRENGTH #4:
*20 x DB Up-Down (hop out to plank, hip dip, hop in, deadlift and stand)
JUMP/ RUN/ BURPEE #5:
*1 min. x Jump Rope
*5 x Knee Slap Tuck Jump @ the top of the minute (challenge: Pike Jump)
*1 x 200m Run
*2 x Double Burpee
STRENGTH #5:
10 x Wall Walk OR 10 x Double-Arm DB Snatch to Split Squat DB Snatch R and L
No comments:
Post a Comment