May 27 Workout

Saturday, Week 2/Block 4 A) Warm-up, 15:00 With your partner: Run 400m with a medball Then grab a barbell and complete with your partner for total reps: 30 Power Cleans (light) 30 Wallballs *Add weight to bar 20 Power Cleans 20 Wallballs *Add weight to bar 10 Power...

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May 26 Workout

Friday, Week 2/Block 4 A) Warm-up, 12:00 Row 21 Calories then, X-Band Walks x 10 steps laterally each 10 Lateral Squats (Cossack Squat) (total) X-Band Walks, Forward/Backward x 10 steps 10 Lateral Squats 5 Single Leg Glute Bridge Right Leg (1 ct at top) 5 Single Leg...

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May 25 Workout

Thursday, Week 2/Block 4 A) Warm-up, 10:00 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, 5:00 Lax Ball or...

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May 24 Workout

Wednesday, May 24, 2017 A) Warm-up, 10:00 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, 5:00  2 Rounds of: 25 Banded...

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May 23 Workout

Tuesday, Week 2/Block 4 A) Warm-up, 15:00 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, 20:00 “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2:...

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May 22 Workout

Monday, May 22, 2017 A) Warm-up, 10:00 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, 10:00 “Burgener Warm-up w. a pvc” 1. Down and up 2....

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May 20 Workout

Saturday, May 20, 2017 A) Warm-up, 15:00 Coaches: This is your chance to come up with a fun game that gets athletes moving and having a good time. As you know, I love the Pizza game but there are many other options or you can get creative and come up with your own....

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May 19 Workout

Friday, May 19, 2017 A) Warm-up, 10:00 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...

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May 18 Workout

Thursday, May 18, 2017 A) Warm-up, 10:00 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...

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May 17 Workout

Wednesday, May 17, 2017 A) Warm-up, 10:00 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...

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