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Kirkwood
Interval Training: Rock, Paper, Scissors
September 14, 2019
Mobility Series: 5 Minutes
Hips: Pistol Lift Offs 5x each leg
Shin Box Drill 5x each side
Tempo Calf Raises: 5 RNDS of 5 Reps = 5 Minutes on a :40/:20 Clock Work/Rest
- Tempo: 1 Second Up / 1 Second Hold / 5 Second Lower / 1 Second Rest
- The Why: for Ankles Tendo (P)rehab
Interval Training: Rock, Paper, Scissors 2 x 9 Min Circuits
CIRCUIT 1: :30/exercise on a continuously running clock
-MB Toe Taps
-MB Step Back Lunges R: Jumping Lunges
-MB Lateral Toe Taps
-MB Thrusters
-MB Mtn Climbers (both hands on MB) B: mtn climbers
-:30 REST
Repeat for a total of 3 RNDS
Immediately following the last round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap (non-runner :30 sec sprint on bike) and doing 5x burpees, loser does other exercise. Find a new partner and REPEAT before moving on to the next circuit.
CIRCUIT 2: :30/exercise on a continuously running clock
-MB Lateral Lunges
-MB Push Ups (R: both hands on MB, W: One hand alternating on MB, B: No MB, negatives)
-MB Toe Touches (Supine – legs up, crunches to touch MB to toes)
-MB Press Outs (from chest, pause for 2 counts out)
-MB Slam balls
-:30 REST
Repeat for a total of 3 RNDS
Immediately following the last round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 5x burpees, loser does other exercise. Find a new partner and REPEAT before moving on to the next circuit.