Evan will make funny noises
Warmup: 5 rds
10x Shoulder Dislocates
10x Close grip push-ups
10x Supine Bicycle
10x Horse Squats
Training:
1) 5 rds - Upper Body / Core Strength
5x Renegade Rows
5x Dumbell Floor Press
8x Pushups
14x Plank Walk up
2) 6 rds for time - Countdown Work capacity
18-15-12-9-6-3
Thrusters (men #35,women #15) - 400 meter run
Comments:
So this ended up being about a 45 minute workout. Initially we planned a core circuit after the work capacity but we were so blown we called it a day. The upper strength circuit is VERY core intensive. 3 of the 4 movements are bridging and the other flexion. Remember we train 4 aspects of the core.
1) Flexion : sit-ups, leg lifts, ankle to bars
2) Extension : Good mornings, Straight legged DL, Lower back extensions
3) Rotation : Russian Twists, Cauldrons, half moons
4) Isometric : Bridging movements, farmers carry, Waiter walk
If you bring the intensity on the work capacity portion it hurts real bad. You really should never stop moving and keep a fast pace on the run. We tried it on a treadmill the first time and although I usually hate treadmills it allowed us to maintain a certain speed using the control panel as opposed to perceived effort. If you are doing this on a track you can have the athletes on a timer.