UA Workout Sunday May 2, 2010

2:00pm start

Warmup (jog, light running drills, and depth jumps)

Round 1:

300m sprint/run

2 minutes rest

• 6-8 pullups
• 20 ski abs side-to-side
• 20-30 gripped rows
• 12 sit-outs
• Repeat cycle for 6 minutes

2 minutes rest

Round 2:

200 meter sprint/run

1.5 minutes rest

• jump rope (50 seconds)
• split squat cycle (50 seconds)
• plank position - knees to elbows (50 seconds)
• squat jacks (50 seconds)
• jack pushups (50 seconds)
• Abs - vertical flutter kicks (50 seconds)

1.5 minutes rest

Round 3:

• jump rope (45 seconds)
• high knees (45 seconds)
• tuck jumps (45 seconds)
• tricep pushups (45 seconds)
• squat jumps - 180 degree turn (45 seconds)
• ski abs to explosive v-pushups (45 seconds)
• Abs - knees in to leg lifts (45 seconds)

1.5 minutes rest

Round 4:

• jump rope (45 seconds)
• high knees (45 seconds)
• sprawls to squat jumps (45 seconds)
• layered pushups (45 seconds)
• sit-ups to squat jumps (45 seconds)
• knees to squat jump position (45 seconds)

1 minute rest

• Partner plank and tuck jumps (3 minutes, rotate at 30 seconds)
• lower back (1 minute)
• 6 minute abs

UA Workout Sunday April 25, 2010

2:00pm start

Warmup (jog, light running drills, and depth jumps)

Round 1:

• 6-8 pullups
• 15-20 squat jumps
• 20-30 gripped rows
• 20-30 hamstring jumps
• (repeat cycle for 6 minutes)

Walk to start, 2 minutes jump rope

Round 2:

• lateral bounding (1 minute)
• layered pushups (1 minute)
• high knees side-to-side (1 minute)
• standing broad jump (1 minute)

2 minutes jump rope

Round 3:

• explosive v-pushups (1 minute)
• frog jumps (1 minute)
• ski abs side-to-side (1 minute)
• ski abs and explosive v-pushups (1 minute)

2 minutes jump rope

Round 4:

• staggered plank walk (50 meters)
• Abs X 50
• crab walk (rotate all 4 directions; 50 meters)
• Abs X 50
• centipede pushups (50 meters)
• Abx X 50
• bear crawl (50 meters)

Walk to start

Round 5:

• Partner plank and tuck jumps (2 minutes, rotate at 30 seconds)
• lower back (1 minute)
• 6 minute abs