Tuesday October 9th – Stations: Tempo Strength + Sleds

Tuesday: 10/9

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Bent Rows: R:(53+/40+) W:(40+/35+) B:(25+/20+)

 

2 Minute Shake out to move outside and get on assigned sleds(Sleds assigned during warm up)

 

Station 2:

“Cool Runnings” – 12 Minute Team Sled Circuit Groups 4-6 on Sleds Continuous sled sprints for the next 15 Minutes.

– Split Groups in half with ultimate goal of 4-6 Campers per sled. Thats means 2 – 3 On each side of a sled.

– Trainer will assign sled groups during warm up on whiteboard.

– 20m Sprint Sled Push  – Get in back of line on opposite side.

– The next person up Sprint Pushes the Sled Back 20m.

– We will continue in this fashion for 15 minutes trying to see how many touches your team can get.

– Perform 5x Squats on each side when you get to the back of each line.

 

Station 3:

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides