January 12, 2009

Workout Group about 20 people.

Warm up

360 degree warmup
various skips and arm swings
shuffles
carioca
backwards push
backwards runs

lunges
superman
kicks and so on

Pre-Work, 6 rounds

blast offs
let downs

3, 15 second cycles
burpees, lateral jumps, push ups, for example

Triangle run 10 minutes continuous
sprint corner to corner on b-ball court, walk short end, jog long side, and repeat

Weight Room, 4-6 rounds

Dumbbell high pulls, 6-8 reps, 50#
Waiter lunges, 6 on each side, 35#

3X3x3, 90#
deadlift
power cleans
push press

The 3x3x3 was too much even for "J". I think we could have dumped the high pulls and the waiter lunges and possiblity gotten through it... but, no doubt that was tough.