12.6.13 Training Session (1)

Workout 1
2×5 Wall Squats
2×10 Squat 
2x15m Forward Lunge + 15m Bear Crawl + 15m Burpee/Broad Jump + 15m Reverse Lunge
Then: 
2x 20sec Frog Hop 
2x 20sec Split Jump 
2x 30sec Mountain Climbers
Rest as needed between all sets 
Then: 
8-1 Ladder of the following:
Box Step-ups +
30s Wall Sit
Looks like…
10x (each leg) Step-ups + 30s Wall Sit
9x Step-ups + 30s Wall Sit, etc…
Then:
Every minute on the minute do 15m Burpee/Broad Jump
Minutes 1-6 @ BW
Minutes 7-10 @ BW + 2×10/15# DBs
Minutes 11-15 @ BW + 2×15/25# DBs
When player cries uncle and can no longer complete 15m in time allotted do the following:
<6 minutes = 1 Mile Run / 100 calories on Airdyne
Between 7-10 minutes = 800m Run / 50 calories on Airdyne
Between 11-15 minutes = 400m Run / 30 calories on Airdyne
If  the player completes all 15 minutes there is no penalty.
Then:
P1 20x Wall Ball
P2 Rest
Switch, contine to 200 combined reps
OR 
20x Wall Ball + 60s Rest
5 rounds
Then:
Fall Down 
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos