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Fitness/ S&C
HITT+PLYOMETRICS SESSION:
Duration 35 minutes
10 exercises- 45 seconds on 15 seconds rest
3 sets with 30 seconds between sets.
ABS + CORE SESSION:
Duration 30 minutes
10 exercises - AMSAP (As many sets as possible).
Athlete is in control of rests between reps and sets.
STRENGTH/WEIGHT SESSION:
Duration 30 minutes.
3 sets of 4 exercises x10 reps each. AMSAP (As many sets as possible).
Athlete is in control of rests between reps and sets.
100 BURPEE + PASSING SESSION:
Duration 20-30 mins
10 variations of burpees x 10 reps.
When you decide to stop a burpee set you need to complete the same number of passes.
(20 burpees, 20 passes, 20 burpees, 20 passes...40 so far 60 to go.. continue until all 100 have been completed).
FULL BODY HITT
Duration 40 mins
45 seconds on 20 seconds off.
Complete 2 or 3 sets depending on your ability
(1 round has cardio, core, upper and a lower body exercise)
4 rounds of 4 exercises.
FULL BODY DECK OF CARDS
Duration 40 mins
Keep working as long as it takes you to complete the round.
Time how long it takes to complete 1 round.
Complete 2 or 3 sets depending on your ability.
Number on the card is the number of reps for each suit activity.
Ace is 1, J is 11, Q is 12 & K is 13
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FULL BODY DECK OF CARDS
Duration 40 mins
For the Plyometric round, focus on technique and form. Ensure you get height on all activities and focus on landing technique and explosive power.
Can complete this session on its own and do 4 rounds.
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ALPHABET SESSION
Duration 40 mins
Each activity of the alphabet is 10 reps.
When you decide to rest a letter you need to complete the same number of 10 second runs
(5 letters, 50 seconds run, 5 letters, 50 seconds run, 10 letters 100 seconds run.. until you have completed the alphabet).
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PT SESSION
Duration 40 mins
Body Weight is 1 minute on 15 seconds off 4 rounds
Weights is 10 reps each x 3 sets
Core is 15 seconds-30 seconds-45 seconds
Finisher Burpee + Thruster increasing 1 rep each time. 4 MINS
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