AUGUST 2020 WOW WEEK 1: TLR STACKS 1.0
August 2020 Workouts of the Week (WOWs) • 30m
THUNDER, LIGHTNING AND RAIN (TLR) 1.0
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
http://www.intervaltimer.com/timers/9567984
PDF Link: https://rebrand.ly/Aug2020Wk1
PART 1- WARMUP: 12 MINUTES
Perform each round for 3 minutes of work with a minute rest between rounds:
Round 1: Lunge & Plank Hold Dribbles
Minute 1: Plank Dribbles @ 60 seconds (30 seconds/side)
Minute 2: Lunge Dribbles- Left @ 60 seconds
Minute 3: Lunge Dribbles- Right @ 60 seconds
REST A MINUTE
Round 2: Punch and Catch @ 90 seconds/stance
REST A MINUTE
Round 3: Dribble Footwork @ 90 seconds/stance
REST A MINUTE AND MOVE ON TO PART 2
PART 2- DIRTY DOZEN CORE CIRCUIT: 12 MINUTES
Perform each move for 45 seconds of work with 15 seconds of rest between moves:
1-Arm Situps- Left
1-Arm Situps- Right
1-Arm Lateral Hip-Hinges- Left
1-Arm Lateral Hip-Hinges- Right
1-Arm Hollow Body Presses- Left
1-Arm Hollow Body Presses- Right
1-Arm Bird-Dog Rows- Left
1-Arm Bird-Dog Rows- Right
1-Arm Windmills- Left
1-Arm Windmills- Right
1-Leg Cross-Body Hip-Hinges- Left
1-Leg Cross-Body Hip-Hinges- Right
REST 2 MINUTES AND MOVE ON TO PART 3
PART 3- THUNDER, LIGHTNING AND RAIN (TLR) STACKS: 30 MINUTES
TLR STACK #1
1. Goblet Squats @ 40 seconds of work, 20 seconds of rest
2. Box Squat Jumps @ 20 seconds of work, 20 seconds of rest
3. Paused Tuck Jumps @ 2 minutes of work
REST A MINUTE
TLR STACK #2
1. DB Arnold Presses @ 40 seconds of work, 20 seconds of rest
2. Plyo Pushups @ 20 seconds of work, 20 seconds of rest
3. Inchworms @ 2 minutes of work
REST A MINUTE
TLR STACK #3
1. DB Bent-Over Rows @ 40 seconds of work, 20 seconds of rest
2. Med Ball Slams @ 20 seconds of work, 20 seconds of rest
3. DB Carries @ 2 minutes of work
REST 2 MINUTES AND REPEAT STACKS 1-3 ONCE MORE.
DONE!
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Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!
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