March 17, 2020 – Strength, Conditioning and Footwork Plan

Strength 

• 12 air squats, 25 sit-ups, 40 reps with a jump rope 3 sets 
• If you dont have a jump rope hop 40x in place.

• 6 rounds, for time, each round is 1 set of each below in order.  Finish the excerise before you go to the next (ie. you must do all 15 pushups before you go to situps)

• 10 Backward or Forward lunge, right and left, alternating (L & R count as 1) 
• Hold a 15-20lb weight during lunges if available, otherwise use your bodyweight
• 15 Pushups - double hand release (arm out and back) 
• 20 Situps- full situps from back on the ground to upright.

• Send us your time and we will post them below!!
  

Conditioning / Footwork (Ladder) - hard day

• Dynamic Stretching (See brlax.net under blog for details)

• 180’s - 2 x 40 back start, 2 x 40 front start
• Sprint one direction at midpoint rotate 180 and finish other way

• Get Ups (all 3 positions crab, situps, pushups)
• 2 x 40 yards of each position 30 seconds off btw each sprint 

• Sprints
• 6 x 40 yards
• 30 seconds off btw each sprint
• 6 x 20 yards
• 15 seconds off btw each sprint

• Ladder drills (2 x each) – See brlax.net under Blog for the drills.

Stickwork

• 15 minutes of wall ball

your choice of

• From X
• Split to COD to 'Turn The Corner'
• 15 with strong hand, 20 with weak hand
• Split to COD to 'Inside Roll'
• 15 with strong hand, 20 with weak hand

         or 

• Uptop
• QB dropbacks  (10 with each hand)
• 1 knee down
• dropback and step forward
• Split to Split or Split to Roll
• 50 shots (20 with strong hand, 30 with weak hand)

Quote
"Destiny is not a matter of chance, it is a matter of choice;  it is not a thing to be waited for, it is a thing to be achieved."