Thursday 7/6/17
A) Warm-up 5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees 5:00 Bodyweight Movements x 10 reps each Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts B) Mobiltity Lax Ball or Softball – 60s in each glute C) GPP Teams of...
Wednesday 7/5/17
A) Warm-up 40 Mountain Climbers then, 100 Single Unders, Then Grab a light Dumbbell – 10 Alt DB Snatch from Floor – 10 DB Push Press ea arm – 10 DB Rows ea arm – 10 DB Windmills ea arm – 10 Push-ups B) Prep 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts C)...
Tuesday 7/4/17
A) Warm-up Run 400 Meters then, 8:00 of Pose Running Drills. B) Mobility, 5:00 Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot C) Conditioning “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees)...
Monday 7/3/17
A) Warm-up 5:00 Dynamic then, Grab a PVC: – 10 Pass Thrus – 10 Around the World (total) – 10 PVC OHS Then, Foam Roll Lats x 10 passes each then proceed into Burgener Warm-up below B) Prep “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle...
Friday 6/30/17
A) Warm-up Complete: 20 Walking Lunges 20 Jumping Jacks 10 Burpees Then, Grab an empty Barbell: 5 Muscle Clean 5 Press 5 Power Cleans 5 Squat Cleans 5 Push Jerks or Split Jerks B) Activation, 5:00 Glute Activation: X-Band Walks: Accumulate 2:00 – Try not to...
4th of July Holiday Schedule change
4th of July Holiday Schedule. Monday July 3rd: regular class schedule. Tuesday July 4th: 9 AM & 10AM. No regularly scheduled classes. Regular classes will resume Wednesday July 5th
Thursday 6/29/17
A) Warm-up Get athletes in a circle with one medball: – Have athletes introduce themselves to one another Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to. – Play this game for 5-6:00 then complete: 50...
Wednesday 6/28/17
A) Warm-up Grab a band and a light KB and complete: 20 Banded Pull-aparts 10 KB Push Press right arm 10 KBS Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20 Banded Pull-ups 10 KB Windmills right arm 10 KB Windmills left arm 20 Air...
Tuesday 6/27/17
A) Warm-up Row 500m Then, Group Dynamic Circle Warm-up – Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement. B) Mobility Achilles/Calve Stretch against Wall x 60s each leg C) Conditioning For total time:...
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