May Week 1
Friday May 7th Adding on…:
Dynamic Warm Up
Specific Warm Up
50 Jumping Jacks
1x Squat
2x Push Ups
3x Jump Pulls
4x Vertical Frog Jumps
5x DB Push Press
6x Lunges
7x Kettle Bell Swings
8xSplit Jumps
FOR TIME:
x2
Looks like:
1x Squat
Then:
2x Push ups + 1x Squat
Then:
3x Jump Pulls + 2x Push ups + 1x Squat
Then:
4x Vert Frog Jumps + 3x Jump Pulls + 2x Push ups + 1x Squat etc…
Mc Gill Rolls
Turkish x2 with 10lbs
Wednesday May 5th 3 mins of hell:
Dynamic Warm Up
Specific Warm Up
KB warm Up
1) Head Cutters
Burpies
- FOR 3 MINS – Keep going
- REST 2 min
2) Push Pressx10
Walking Lungesx10
- FOR 3 MINS – Keep going
REST 2 min
3) Ball Slamx10
Mountain Climbersx10
- FOR 3 MINS – Keep going
REST 2 min
4) Back tossx10
Split jumpsx10
- FOR 3 MINS – Keep going
X2
Horse Stance – 5 sec hold
Turkish Get Up x2
Monday May 3rd Kettle bell Love:
Dynamic Warm Up
Specific Warm Up
KB warm up
10x single arm KB swing
10X single arm clean, squat and press
Hold arm up and walk court with 20lb in other hand
x2
x22-18-12
Step ups
Mountain Climbers
Jump pull ups
rest 30 sec between
Plank 30sec x3
Turkish Get Ups x2
