NOV 18, 2015 WAWA: Really….No Running?

That’s right.  You didn’t read this week’s WAWA incorrectly.  NO RUNNING this week!  We’re not even going to jog from the MPPC parking lot to Queens University!  We will do some low intensity, short bursts during the agility drills…..see below.

MEETING LOCATION THIS WEEK:  The “Lion” statue at Queens University (outside the Levine Wellness & Recreation Center).

The real reason for no running is that Coach Mike is still in a little bit of recovery mode from plantar fasciitis.  So we’re focusing more on strength and agility training this week.

Here’s your WAWA:

Start time:  5:30 am

Warm up and stretching:  3-5 minutes

Workout:

Commando Set 1:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 1:

agility drill 1

Commando Set 2:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 2:

 

agility drill 2

 

Commando Set 3:

  • Pushups (15-20 reps)
  • 10 shoulder taps
  • 4 staggered pushups
  • 40 punches
  • 40 speed-bag punches
  • 4 raised leg pushups
  • 10 up and down planks

Agility Drill 3:

agility drill 3

Cool Down and Devotion

 

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