Tuesday January 24 – Strength Development + 18 Min Unilateral RNDS

Tuesday: 1/24  

Week 3: 

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight. 

Stability: Bird Dogs, Dead Bugs, 

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels 

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts 

Followed by 18 Min of “GO

5 RNDS of: Unilateral  Strength

  • 8x SA KB Deadlift (Each Side) 
  • 8x SA KB Push Press (Each Side) 
  • 8x SA Racked Step Back Lunge (Total) 
  • 8x TRX SA Rows (Each Side) 
  • 30x Double Unders, 100 Singles Jump Rope  

BLUE: 4 RNDS

PURPLE: 3 RNDS