Cherry Team Workout Schedule

Week of January 25-31, 2016

Monday March 7
Erg
3 x 30mins on / 2-3 rest @ 6k +14 or HR 65-70%

Tuesday March 8

5 mins @ 6k-2
Tabata Squat Thrusts
5 mins @ 6k-4
Tabata Skater Jumps
5 mins @6k-2
Tabata Thrusters
tabata mt climbers/Crab kicks

Planks @105 secs

Wednesday March 9

Yoga at MBC

or
ERG
3 x 20mins wrk/ 3-4 mins rest
@6k + 10 or HR 70-75%

or 45-60mins of wrk @ HR 70-75%

Thursday March 10
10 min warm up

15mins @ 6k +4
:50/:10

RDL
LDL
Squalts
RLP
LLP

15mins @ 6k +4
:50/:10
High pull snatch
Halo R
Squats
Halo L
Thrusters

100 sec Planks

Friday March 11

Off/recovery

Saturday March 12

60-120mins of cross training (no erg…get outside or in the pool)

Sunday March 13

60-120 mins of cross training (no ergs… get outside or in the pool)

Reference Technical Video's

NZ 4x
https://www.youtube.com/watch?v=UTH_hRxU2j4

Sinkovic Brothers
https://www.youtube.com/watch?v=_XG4yxuXUVg

Arms and Arms and Body (Pick Drill)

https://www.youtube.com/watch?v=Hph6A1hjHpQ&list=PLEjaB72b6vLrIWBwxgP6PJwFY0HL56n1t

GB Lighweight 2x warm up
https://www.youtube.com/watch?v=qg8Rb60BmJQ

Craftsbury Core

Double leg lifts
Bent legged crunches
Single leg lifts
Straight leg roll ups
Bicycles
Kneeling oppisite arm oppisie leg extentions
Superman
Supine oppisite arm/oppisite leg lift
Back extentions
Reverse leg lifts

Maxwell Circuit

full squat
up dog
down dog
bear squat
diving push up
up dog
low plank
High plank
Bear sqaut
down dog
full sqaut
jump

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