3 Apr 2018-Tuesday (Anaerobic Conditioning/ Circuit Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
KB Circuit:Road to Nowhere
A. DKB Rack Squats x5 + DKB Farmers Walk x60-90yds + Renegade Rows x8each
No rest between exercises, 2-3min between rounds.  Complete 4-6 times.
B.  SKB L. Cycle Swing x12 + SKB L. Cycle Clean x5each + DKB Sumo DL x10 + SKB Single Leg RDL's x5each + SKB Press x5 each + SKB Bent Over Rows x8 each.
:20-:30sec rest between exercises, 2-3min between rounds.  Complete 4-6 times


Strongman Circuit.....3-5 Rounds
1.5xLog Bar Clean and Press  2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle 
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

 Sprint Option  1-2 Rounds of......
2-4x200m< :45sec rest 1.5-2min 3-5x100m < :18sec :60-1:30rest

Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, Criss Cross, Serpent ......do one set of ea 1st round :30sec on/ :30sec rest on ea x1,  2nd round :20sec on/ :20sec rest on ea x1, 3rd round :20sec on/ :40sec rest on ea x1

Interval Circuit   2-3 Rounds of......
1.Treadmill Sprint x :30sec 2.Rest :60sec 3.Rower x :30sec (max distance)   4.Rest :60sec 5.Heavy Sled Push x :30sec (max distance) 6.Rest :60sec 7.Treadmill Sprint x :30sec 8.Rest :60sec
9. Rower x :30sec (max distance)   10.est :60sec 11.eavy Sled Push x :30sec (max distance) 12.KB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Interval Circuit 2   2-3 Rounds of......
1.ForceTreadmill Sprint x :30sec(max distance) 2.Rest :60sec 3.Airdyne x :30sec (max distance)   4.Rest :60sec 5. VersaClimber x :30sec (max distance) 6. Rest :60sec 7. Force Treadmill Sprint x :30sec(max distance) 8.Rest :60sec 9. Airdyne x :30sec (max distance)  10.Rest :60sec 11.VersaClimber x :30sec (max distance)12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds

Row Option
1x500m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 500m rest 5 min
1-2 Rounds of.....
3x500m rest 1:1 and 5x250m row rest 2:1


Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats     2. Squat Jumps    3.Push Ups    4. Superman Iso Hold    5. Split Squat Jumps 6. Bicycle Crunches  7. Lateral Bounds   8. Burpee to Pull Up    9.Jumprope  
10. Prone Shoulder Taps  11. Giant Flutter Kicks   12. Sit Ups  13. 5/10/15 yd shuttle  14.Rest