Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 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 16 Minutes:
Team Wall Ball/Burpee Challenge: 16 Min Time Cap
– 3-person team, one partner is resting, one completing 5 burpees, and one performing wallballs. The goal of the challenge is to complete the prescribed number of wall balls as a team, switching every time your teammate completes 5 burpees.
Rester → Wall Ball → Burpees
RED – 20/15 – 325 reps
WHITE – 15/12 – 275 reps
BLUE – 12/10 – 200 reps