Tuesday July 17th – Circuits

Tuesday: 7/17  

Mobility Series: 5 Minutes

Internal Rotation (Each Side)

– 10 Reps of Free Exploring Side Laying Internal/External Rotation

– 10 Reps with :5 Second pause at the top of each rep of Yoga Block Between legs focusing   on internal rotation

 

16 Min Circuit 4 Person Circuit:  :45/:15 x 4 = 16 Minutes of GO

 

  • Best way to organize is giving them a number 1-4 for the Stations

 

  • STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
  • STATION 2: Med Ball Toe Taps RND 1&3  / Lateral Med Ball Toe Taps RND 2&4
  • STATION 3: 2KB Seesaw Press  R:(35+/30+)W:(25+/20+)B:(20+/15+)  
  • STATION 4: TRX Hamstring Curls
  • Rotate through the four moves for 16 Mins

 

2 Minutes: Recovery Set Up Carry Station

 

12 Minute Carry & Hold Series: AMRAP

Partner # 1 Carry Series (In Middle of the Gym)

4x Touches 2KB  Farmer Carry: 2xKB (70+/50+)

4x Touches (ES) Suitcase 1xKB  (70+/50+)

4x Touches(ES) Overheard: 1xKB @ (53+/35+)

Partner #2 Holds Series: (Against Walls in Gym)  

Wall Sit

Overhead Med Ball Hold

Yellow Bar Hold B: V Hold / Ab Rocker Hold  

  • Switch Off Hold Once Partner Finishes Carry.