Paced Power - HIT FIT BOOTCAMP

44567

By: Kevin Kohan

SEP

30

Saturday at 10:35pm


Active warm up:   All movements in active warm-up or done for 20 yards each 

squat + rotation 

Knee hug + lunge + vertical reach (same side as trail leg)

toe touch + quad stretch

 High knees focusing on getting knees up, arm drive, and minimal ground contact

 But kicks -  same focus as I knees but now engaging the hamstrings and snapping he’ll to back of leg as fast as possible 

 Side shuffle left and right 

 Carrioca left and right 

 Two rounds of:

5x jump squats +30 yard striders 

then:

SWU:

2x10 band pull apart @slow tempo

1x10 shoulder dislocates 

5x3 - deep pause (3sec) jump squats @BW

workout: 

HIT FIT BC

(Paced Power)

Round 1

SECRET SERVICE SNATCH TEST - 5 Minutes (Max Reps) Record Reps!

SCORES:  high score was 128 @53# KB

 

 Round  2 & 3

A1. Alt. KB Snatch (L/R) - :30

A2. Squat Jump + 1/4 Squat Jump - :15

A3. 1-Arm KB windmills/1-arm kb bent Press (ADVANCED) (L/R) - :30 each

A4. Plyo Push-Up - :15

A5. KB Split Squat (L) - 30s

A6. Split Squat Jumps (L) - :15

A7. KB Split Squat (R) - :30

A8. Split Squat Jumps (R) - 15

A9. 4x50yds Sprint (work:rest = 1:1between each Sprint)

*After  two rounds of complex a one through 89 are completed then going to mini metcon 

 

Then: “Mini-metcon’

Toes to Bar/Knees 

to Elbow -2min MAX REPS

 

HURRICANE CIRCIT

 1. Band Squat Jump + Row

2. Band Jump(fwd/bwd)+ punch Press

3. Cross-Over Hurdle Step

4. Sledgehammer (L/R)

5. Treadmill Incline Sprint

6. Wall Ball (20#/14#)

7. D-Ball Slams (50#/30#)

8. Battle Slams (Head Height!!!)

*Each one of the stations is done for 1 minute each, at max intensity, with :10 

transition time between stations. 1 time through entire **Hurricane Circuit, 8 Minutes total.

 

HIT Fitness Warehouse

Fort Lauderdale FL 


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