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Training Plan for Monday November 12th 2018

A) with a partner complete 3 rounds

- 10 split stance forward med ball pass L - each
- 10 split stance forward med ball pass R - each
- 10 plank hold med ball pass - each

- ball should be 4-8lbs

B) max reps - 3 rounds - 1:00 min on 30 secs off

00:00 - 1:00
- cal bike
1:30 - 2:30
- double unders or skipping
3:00 - 4:00
- ground to overhead - plate
4:30 - 5:30
- cal row C2
6:00 - 7:00
- air squats
7:30 - 8:30
- front plank variation
9:00 - 10:00
- med ball chest pass
10:30 - 12:00
- DB farmer hold - approx 75% bdywt
12:00 - 12:30
- rest

C) 2 minutes of each

- angry camel breathing
- seated ankle extension stretch

Notes:

- stagger start at different stations
- focus on ball speed and power during part A)