A friendly reminder that if you are local to the northern Virginia area and want to train with us, Session #2 registration has just begun. Shoot us an email at info@sparkphysio.com for more details.
As we wind down this session, we will take a short break from training to allow our bodies some time to heal and ramp back up for Session #2 which WILL RUN FROM 6/18/12 to 8/25/12
Have fun with these workouts and as alway feel free to shoot over any comments or questions.
Week #7:
| Venue(s): | ||
| HQ: Mill Rd | ||
| 2331 Mill Rd, Alexandria, VA 22314 | ||
| Carlyle Quad | ||
| 330 John Carlyle Street, Alexandria, VA 22314 | ||
| Time | Hold your wood | |
| :00 | Dyno Warm-Up | |
| :10 | Drill Circuit 1 | Rope relay run |
| Kbell trot | ||
| :15 | Drill Circuit 2 | Stop and starts |
| Rope/ramp relay | ||
| Stair erg | ||
| :25 | Drill Circuit 3 | O-bar relay |
| High knee verts | ||
| Boa constrictor | ||
| :35 | Drill Circuit 1 | SEAL crawls |
| Bear crawls | ||
| :40 | Drill Circuit 2 | Up/downs |
| Leap frog | ||
| :50 | Drill Circuit 3 | Dive bombers |
| Over/unders | ||
Week #8:
| Venue(s): | ||
| Base Camp: | ||
| 2609 S Walter Reed Dr, Arlington, VA 22206 | ||
| Superman Hill to Fort Barnard Park | ||
| 2101 S Pollard Street, Arlington, Virginia 22204 | ||
| Venue specific move | ||
| Time | Devil's beard | |
| :00 | Dyno Warm-Up | |
| :10 | Drill Circuit 1 | Shrimping |
| Muscle ups | ||
| :15 | Drill Circuit 2 | Stop and starts |
| Jungle gym work | ||
| Bear crawl | ||
| :25 | Drill Circuit 3 | Shrimping |
| Spider web | ||
| :35 | Drill Circuit 1 | Muscle ups |
| Grip drills | ||
| :40 | Drill Circuit 2 | Jungle gym work |
| Pull up hangs | ||
| :50 | Drill Circuit 3 | Mountain climbers |
| Fence up/over | ||
