1 Dec 2015-Tuesday (Anaerobic Condo)

Foam Roll& Correctives Dynamic Warm Up Sprint Option  4x400m under 1:30 rest 2:30-3min, 8x200m 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  16-20 max effort sprints of :30-:40sec Rest :60-:80sec 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
1x1000m max effort rest 1:1, 3x500m max effort rest 2:1, 6x250m row rest 2:1

Body Weight Option 3-6 Rounds      :30sec work for each, :15sec rest

1) Wave Squats   2) Squat Jumps   3) 1/2 + Full Push Ups   4) Giant Flutter Kicks   5) Prone Flutter Kicks   6) Lateral Lunges   7) Lateral Bounds   8) Pull Ups (Fast up slow down)   9) Reverse Crunches   10) 5/10/15 Shuttle   11)Rest
  

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