17 Nov 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  16x200m under :45 rest 1.5-2min

Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18 max effort sprints of :20-:40sec Rest :60-:90sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
12x250m row rest 2:1

Body Weight Option 30 min Continuous Running Clock, Perform AMRAP   

10 TRX Squat Jumps      10 TRX Squats         10 KB Swings     12 TRX I's,Y's, T'sc (only one movement each round)                 :30sec/Max Push Up Series max, top hold, middle hold, low hold (only one movement each round)       8 TRX fly lunge ea leg          10 Split Jump     :60 sec lateral Shuffle      

Stop Clock at minutes 8/18/28 and do: 3 Rounds of 2 Burpees + 1- 5/10/15 yd shuttle 
 

  

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec