Nugent Coaching Systems

warm-up:

• 400yd run
• 2 rounds:
  • 5 handstand push-ups
  • 5 ring-dips
  • 5 pistols (1 leg per round)
• Practice ‘Taming-the-Arc” with kettlebell swing to bell palm catch

Main: 21-18-15-12-9-6-3

• Thrusters (ranges: 15 to 50 lbs)
• Sumo-Deadlift-High-Pull (18 to 53 lbs)
• Burpees
• Run 75 yards

Average times: 25 minutes to complete

Stuck in a TRX holding pattern?  Try the fit deck for new training ideas, or ones you haven’t done in a while.  Bring it with you when you hit the park.  Shuffle and go!

New WOD!  I have a feeling it’s going to be much harder than it looks…

Warm-up:

• 3 rounds:
  • 12 double-unders
  • 8 pull-ups
  • 4 pistols (switch legs each rep)

Main – 20 minutes, as many rounds as possible:

• 30 KB Swings (20kg – Russian swing)
• 200 m run

Follow-through:

• Fold-over hamstring stretch – (PNF)
• Pigeon-pose – each side
• Shoulder stretch

Warm-up:

• 400 yd run
• 20 TGU’s

20 minutes AMRAP:

• 20 Back extensions (or TRX Hamstring crunches with hip lift)
• 100 yd run
• 20 Pull-ups (or TRX body row)
• 100 yd run
• 20 Squat Jumps
• 100 yd run
• 20 KB Swings (russian style)

Average count is 3 rounds.  If you push hard you can get4 rounds.  But you have to be willing to LIVE in the pain cave for nearly all of those 20 minutes…

If you’re looking outside and wondering why you’re heading indoors to exercise during the summer months, check out the TRX as an option.  You can take it anywhere, and can get a full-body workout with minimal set-up time.

The TRX is a key part of our multisport training program and is an indispensable tool.