10-21-16 Friday

Skill:

Ladder Drills
-Sprints
-Slide Step
-Wide Hop
-Heismam
X3 Rounds
(complete all 3rounds before moving on to the next workout)

Strength:

1. KB Bob & Weave 3sx8r/side
A. 2. KB Single Arm Deadlift 3sx8r/side
B. 3. KB Single Leg Deadlift 3sx8r/side

C. Please go to this website to view all the exercises that we will be doing throughout the next month. http://kettlebellsworkouts.com/kettlebell-exercises/

Conditioning:

2 Partner Team
150 Walls Balls between partners – EMOM x 5 Sit-outs/side
150 Box Jumps between partners – EMOM x 5 Hollow Rocks
150 MB GUSU between partners – EMOM x 5 Jumping lunges/side
150 KB SDHP between partners – EMOM x 5 Plank Jacks
150 TRX Rows between partners – EMOM x 5 HR Pushups

Partner A = Even; Partner B = Odd

Partner A performs as many of the 150 set exercise until the EMOM; then performs the EMOM. After completing the EMOM exercise, partner B takes over.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s