Warm up -pre-hab -dynamic stretching + hydrate
“12 DAYS OF CHRISTMAS”
1 Farmer Carry (length of bay)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Get up / Get downs (on Bosu or Ab Ball)
6 push-ups on Ab Ball
7 squats -build with this, add more weight as you progress
8 Walking lunges (each step = 1) {TRY 8 5 Point Lunges -see last shifts video-8 total reps/4 per side}
9 box jumps
10 wall balls
11 kettlebell swings (review the video at the end)
12 Deadlifts
At the end of each round, or while you are waiting for a piece of equipment, fit in 60 seconds of skipping. (Total of 12 min skipping by the time you're done)
This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.
Farmer Carry: 40-50llbs. Deadlifts -review technique without weight.pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.
Finish with the Banana Rock x 30 / Wide Knee combo x 40
1 Farmer Carry (length of bay)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Get up / Get downs (on Bosu or Ab Ball)
6 push-ups on Ab Ball
7 squats -build with this, add more weight as you progress
8 Walking lunges (each step = 1) {TRY 8 5 Point Lunges -see last shifts video-8 total reps/4 per side}
9 box jumps
10 wall balls
11 kettlebell swings (review the video at the end)
12 Deadlifts
At the end of each round, or while you are waiting for a piece of equipment, fit in 60 seconds of skipping. (Total of 12 min skipping by the time you're done)
This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.
Farmer Carry: 40-50llbs. Deadlifts -review technique without weight.pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.
Finish with the Banana Rock x 30 / Wide Knee combo x 40
Complete 3 sets.
From Dylan:
'Water is good, yeahh.'
'Water is good, yeahh.'
No comments:
Post a Comment