8.28.12 Outdoor circuit at Banneker field

Warm up with medicine ball catch and throw

2 rounds of circuit training -
1 minute of each movement:
stair run
medicine ball slam
agility ladder (ickey shuffle)
russian twist with dumbell
skips (jump as high as you can)
push ups

I wanted to do three rounds but we ran out of time.  Had to get back to capoeira academy

8.21.12 Working the posterior chain

Posterior chain exercises:
Glute bridges
Back extensions
Hold back bend for 5 minutes

10 rounds of:
10 squats
10 pushups
10 situps

Isometric Training, 8.7.12

Glute bridges
10 reps with both legs, hold for 10 seconds
10 reps with single leg (each side), hold for 5 seconds
10 reps with both legs

3 rounds of:
1:00 minute hand stand hold
1:30 minute plank hold
2:00 minute wall squat hold

Tabata quebra drills

Tuesday, 7.31.12

Tabata dips

3 rounds of:
4 minute AMRAP-
Bear crawl
5 pike pushups
10 squats
Plate push
1 minute rest

Tabata sit ups

Wednesday, 7.25.12

Foundations sequence

For time:
50 push ups
50 dips
50 squats
50 wall balls
50 v-ups
*You can choose the order and rep scheme

5 minutes of plank hold (you can switch from front to side)
Do 5 push ups for every broken set

Week of AMRAPs, 7.17 and 7.18

From Tuesday

Agility ladder drills

7 min AMRAP
1 wall climb
3 HS push ups
5 OH lunges (with weight)

7 min AMRAP
5 burpees
7 V ups
9 side bridges

From Wednesday

5 sets of pull ups with 1 minute rest in between.
Pick a rep scheme that you can be consistent with.  I did 2-3-3-2-2

12 min AMRAP
9 toes to bar
12 push ups
15 bench jumps

Workouts, 7.10 and 7.11

Jump rope/double under practice

2 max handstand hold attempts (rest 1 minute in between)

12 min AMRAP
5 double unders
10 push ups
Run to Duke Ellington statue
5 bench jumps
10 dips
Run back

3 rounds of -
3 minute AMRAP
4 burpees
8 squats
12 jumping lunges
Rest 1 minute

3 sets of -
10 side plank (on hand) leg lifts
hold side plank for 30 sec