Scrandaddy Suckfest
Obj: Strength and Heavy breathing
Warmup: 10 rds
3x burpees
25 m drill (shuffle L/R, kareoke L/R, high knee, heel kick, frankenstein, skips, lunges, backwards)
jog back
Training:
1) 4rds - every 2:30 minutes
300m shuttle run
10x floor wipers
2) 5rds
10x Renegade rows
8x push press
6x plyo pushups
10x toes to sky
3) 5rds
12x SB step ups
12x squat jumps
12x knee to elbow in plank
Comments:
Breathing heavy to start. A 300m shuttle is 12x 25m sprints back to back, there and back 6 times. Immediatlty do the floor wipers and rest the remaining time.
The upper body strength one is great, if you hit failure on the plyo's just do strict full range of motion pushups.
The knee to elbow portion of the lower body circuit is real nasty if you do them right. There should be a big twist in the core, you'll know if you are doing it right.
Obj: Strength and Heavy breathing
Warmup: 10 rds
3x burpees
25 m drill (shuffle L/R, kareoke L/R, high knee, heel kick, frankenstein, skips, lunges, backwards)
jog back
Training:
1) 4rds - every 2:30 minutes
300m shuttle run
10x floor wipers
2) 5rds
10x Renegade rows
8x push press
6x plyo pushups
10x toes to sky
3) 5rds
12x SB step ups
12x squat jumps
12x knee to elbow in plank
Comments:
Breathing heavy to start. A 300m shuttle is 12x 25m sprints back to back, there and back 6 times. Immediatlty do the floor wipers and rest the remaining time.
The upper body strength one is great, if you hit failure on the plyo's just do strict full range of motion pushups.
The knee to elbow portion of the lower body circuit is real nasty if you do them right. There should be a big twist in the core, you'll know if you are doing it right.