Monday July 10th – Supersets + Tabata

Monday:  7/10

Newbie Day 1:

New Strength: 12 Min WEEK 3

For the next 12 weeks will start with 12 min of  x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.

Lower Body:

– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)

Upper Body:

– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)

Choose 1 Stability/Mobility focus piece for each set of exercises.

Focus on improving our 1-leg balance throughout the next 12 weeks.

Lower Body: – Activation/Stability: 10x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility

Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates

Followed By:  16-18 Min

Running Tabata

4 Stations – 4 Minutes Each. :20 on, :10 off. 6 Rounds of work at each station (First 3 Minutes). As the last :20 of each station ends everyone heads out to run Clifford (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn. :20/:10 x 6 rounds, 200m Run (Cones on Clifford)

Stations 1:

KB Swings

4th Minute – Run

Station 2:

Pushups (first :20 of each minute), Mountain Climbers (second :20 of each minute)

4th Minute – Run

Station 3:

Hollow Hold (first :20 of each minute), Superman Hold (second :20 of each minute)

4th Minute – Run

Station 4: Power Station 4 RNDS = 2 Mins

Jump Rope Only 4 Rounds

3rd Minute – Run