Time: 8:00am
Warm up
Med ball rugby - 10mins
The Introduction - KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB
Rest 3-5mins
The Pain
Teams of 2 - RACE TIME
P1 sprints 200m whilst P2 executes hover to push up
Each person to complete 2 x 200m sprints
Team who completes this first wins
Rest 3-5mins
The Punishment
P1 piggie backs P2 - 50m, P2 then completes 10 burpies whilst P1 rests, then P1 piggie backs P2 back to starting point, THEN swap. This would equal 1 x round.
Each team must complete 2 x rounds FOR TIME - team who completes theis first wins
Rest 3-5mins
The Finisher
30sec / 30sec frog jumps - 4mins - AIM: 25 jumps min per 30sec block
2mins rest
2 Rounds
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
-
STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
1 comment:
well due to stef's injury we changed the program somewhat for sunday.
warmup was indian runs along the beach (good).
first workout was 10xlunge, 10xfrog jump, sprint back to start for 5 rounds (very good)
next workout was deck squat into jump (like an inverted burpee) x 10, 10xcrunch, 10xsquat for 5 rounds (also good).
then we planked (side plank in fact) for as long as we could before taking a dip in the cool cottesloe waters.
followed by breakfast. quality.
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