Thursday October 4th – Sprint Conditioning Assessments + Ladder

FitWit Nation Kirkwood
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Thursday:  10/4

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

 

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

 

  • Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

 

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish With: Ladder 10/8/6/4/2 Reps of

  • Pull Ups W: Band Assisted B: TRX Pull Up
  • KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
  • Dips
  • Plank Shoulder Taps

 

Example:

10x Pull Ups, 10x KB Swings, 10x Dips, 10x Plank Shoulder Taps

8x Pull Ups Ups, 8x KB Swings, 8x Dips, 8x Plank Shoulder Taps

6x Pull Ups, 6x KB Swings, 6x Dips, 6x Plank Shoulder Taps

Down as far as possible.