Short and Focused

August Program: Short and Focused

This month we are going to do short and focused sessions. This is going to be split up into 4 weekly sessions with mobility on all "off days" and some sprints on 1-2 of the "off" days.

Day 1: Workout 1
Day 2: "off"
Day 3: Workout 2
Day 4: "off"
Day 5: Workout 3
Day 6: Workout 4
Day 7: "off"

"off" day suggestions:

Mobility: #5minuteflow (or 10, 20+ minute flow)
Sprints: 8 x 40-60m

Warm Up:
Joint Circles
Deep Lunge Flow

Workout 1

10:00-15:00 Minute Block:
Hollow Hold x 80%
Handstand work x 80%
Swings (kb juggling) x 10
90-90 rotation x 5 rotations/side

3 rounds:
Wall Slides x10
Bodyweight Squats x 20

Workout 2

10:00-15:00 Minute Block:<
Ring Pec Stretch
Row x 6-8
Zercher Squat x 6
Deep open half kneeling switches x 5/side

3 rounds:
Push Press x 10
Suitcase Deadlift x 8/side

Workout 3

10:00-15:00 Minute Block:
Thoracic Anterior/Posterior Glide x 6
Plyo Push-up x 8
Bottom Up KB Clean and hold (or march--advanced) x 5/side
Single Leg Bridge on Wall x 8/leg

3 rounds:
Chinup x 10 (use assistance to get 10 if needed)
Cossack Squat x 5/side

Workout 4

10:00-15:00 Minute Block:
Ice Cream Maker x 6
Reverse Lunge x 5/side
Side Plank x 10 neck rotations/side
Juggling Practice (or catch on wall with letterball)

3 rounds:
One arm Overhead Carry x 20 steps/side
RDLs x 20