14 August Core Class (Power & Agility)

Warm Up

Calisthenics:

Pullups Chest High  10

5X

Burpee :30

4pt plank :30

Reach Through :30

Lat. Plank R: 30

Pushups :30

Lat. Plank L :30

Rest :60

Pullups Chest High 10

3X

Fwd Lung/Rev Lunge 12L/R

Lateral Lunge  12 L/R

One Leg Toe Toe touch 12

Pullups Chest High 10

Agility:

A Diagonal Cone Hops 4 X 8

B Standing Long Jump w/ Lateral Sprint 4X8

C Sing Leg Bounding 4 X 7

D Lateral Jump Single Leg 4 X 6

 

12 August Core Class (Obj: Power & Agility)

Calisthenics:

Frenchies 1-3

 

5X

BW Squat :60

Squat Hold :60

Rest :30

4X

Knee To Elbow Pushup 6L/R

Split Squat 12 L/R

Bird Dog 12 L/R

2X

Leg raises 25

Full Ext. Crunch 25

Agility:

A Diagonal Cone Hops 4 X 8

B Standing Long Jump w/ Lateral Sprint 4X8

C Sing Leg Bounding 4 X 7

D Lateral Jump Single Leg 4 X 6

Frenchies 1-3

10 August Core Class (Obj: Power and Agility)

Warm Up

Calisthenics:

5X

Dive Bomb Pushups 5

Lunges 5 L/R

2Ct Flutter Kick 20

Pullups 15

5X

Plank walk up 5

Rev. Lunge 5L/R

Back Ext 20

Pullups 15

2 min

Max situps

1X Pullups 15

2 min

Max pushups

Pullups 15

 

Agility:

A Diagonal Cone Hops 4 X 8

B Standing Long Jump w/ Lateral Sprint 4X8

C Sing Leg Bounding 4 X 7

D Lateral Jump Single Leg 4 X 6