Black Ops is a class where you do obstacle course training. You are always moving. Each week the class changes but here is a run down of todays killer work out. There are several groups and several different stations set up. There is always a group at each station and the groups rotate through.
Warm up: squats 1 min, lunges 1 min, walk up push ups one minute
Lap around outside of the building
squat to overhead press with hollow/sand filled plastic rod. Weight ranged : ouch!
Push 25 pound flat weight across the basketball court. Kills those legs!!!
walking side pushups (plank position, then move sideways while staying in this position, push ups in between)
climbing over fence
up and down stairs
carry 30 pound sand bags while running down hill then back up, lunges with sand bag over shoulder(that left QUITE a mark across the tops of my shoulder)
Flip a big tire uphill then back down to the bottom
Suicides ( Speed is a big part of a suicide-agility training exercise)
jump ups on tractor tire
jog back to basketball court
one arm wood chop (20 lbs) then switch arms
START OVER! AND REPEAT!
Training
(Repeat 2-3 times)
TRX:
plank- 10 seconds
plank with scissor -10 times
side plank keeping hip up -10 seconds each side
plank, knees in and out- 10 times
squats- 80 pounds
step ups holding 10 pounds on each side. 10xs then switch to other leg
shoulder raise- 10lbs in each- 10x
bicep curls- 15lbs each hand
bicep curls on machine- burnout
squat to press- 30 lbs 10x
side lunge- 30lbs 10x total
box jumps- 20 seconds
squat press run with 10 pound ball, across court floor
mountain climbers 10x
squat press run back with ball
ball slams 15
reverse lunges 10x
across the floor side lunges 10x
TRX:
Y
T
upside down Y
Bicep curls
side squat, tubes (keep resistance in bands connecting ankles)
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