10.65 – Bootcamp Plyo / Agility

I’m trying to keep away from calling cardio, well, cardio. It seems people have an aversion to the notion of a cardio day so today I am trying something a little different, some agility.

For the workout I used 9 hoops as an agility ladder setup and 10 cones as a side shuttle run back. The easiest way to explain is to draw it so the graphic reflects what we did. Well, it may help me to remember, its pretty much hieroglyphics to anyone else!

D17 4.9.2 Agility

10 air squats
10 squat jumps
5 burpee
4 side facing in and back

20 air squats
20 squat jumps
5 burpee
4 side facing in and back

10 front lunge
10 mk switch
5 burpee pushup
4 side facing 2 foot in and through

20 front lunge
20 mk switch
5 burpee pushup
4 side facing 2 foot in and through

10 single leg squat knee lift
10 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

20 single leg squat knee lift
20 run stance double squat with switch
5 burpee star jump
4 front facing step in and across

10 wall sissy squats
10 frog jumps
5 pancake burpee
4 front facing wide to narrow

20 wall sissy squats
20 frog jumps
5 pancake burpee
4 front facing wide to narrow steps

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet

10 step back lunge
10 proposal switch
10 in and out plank abs
4 front facing wide to narrow both feet



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This entry was posted on Friday, August 10th, 2012 at 3:18 PM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, Gymnastics / Bootcamp. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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