Here is your training plan for Week 2 ! As always, this training plan can be adjusted to increase or decrease difficulty in order to meet your specific needs:
Week 2
Monday – Strength/Cardio
Complete 2 – 5 sets depending on skill level
60 sec. break in between each set
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Warmup – 400 meter row/jog
1.)Dumbell overhead press..15x
2.)Alternating Dumbell Side Lunge..20x
3.)Jump rope..150x
4.)Dumbell Renegade Rows..20x
5.)Alternating Dumbell Step Up(Box/Bench)..16x
Tuesday –
LIVE Open Gym –
45 minutes on the Rig + 1.5 miles @ moderate pace
Wednesday – Speed/Track Work
4x400m (Beginner)
6-8x400m(Advanced)
400 meter sprint/ 60 sec break/repeat
Thursday – LIVE Training Center Open Gym
Work on up and overs and climbs –
Rope/Wall/Hurdles/Cargo Net
Friday –
Core / Stretching and Recovery
Tabata Set – 30 sec work/10 sec break
5 sets
– Situps
– Plank to pike
– Glute Bridge
– Leg Flutters
– Standing Tuck Jumps
Spending 20 minutes Stretching and Rolling as needed-
Focus on Shoulder and forearms; It band and hip flexors and Glutes
Saturday – OCR Fit @ LIVE Training Center
Be sure to contact our office for available training sessions and additional training opportunities with our coaches.