20 Jan 2016-Wednesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x800m under 3:15 rest 3-5min 3x400m under 1:35 rest 2-3min, 5x200m 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  18-22 max effort sprints of :20-:40sec Rest :60-:120sec 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
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 4x250m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.BW Squats   2.Mtn Climbers  3.1/4+1/2 + Full Push Ups  4.Sit Ups  5.Superman Iso Hold
6. Walking Lunges   7. MB Burpee Slams  8. Pull Up Negatives   9. Reverse Crunch  
10. Sprint (bike or Rower or Treadmill...ect)  11.Rest

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds