July 13, 2015

Weightlifting 

A) Front Squat 6-8 x4  75%, 80%, 85%, 85%

Rest: 2 min

B) Db Russian step-ups 10 each leg x4 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x4  Demo

D) Windshield wipers Demo

15 reps x4

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x4

If you choose to record your time you will have 4 scores. The goal here is to go 100 percent, recover and then go again three more times. Try and get all 4 scores within seconds of each other.

Rest 4-6 hours between sessions.

Running 

200m w/ 90sec rest, (Target time 35-45)

400m w/ 2 min rest, (Target time 1:30-1:45)

800m w/ 4 min  (Target time 3:30 – 3:35)    

1200m w/ 6min   (Target Time 5:45-5:55) 

200m w/ 90sec rest, 

400m w/ 2 min rest, 

800m

July 11, 2015- Mental Resiliency

For time:

10 Rounds of

15 Burpees

400 meter row/run

Must compete in under 45 minutes

July 10, 2015

Weightlifting 

A ) Push jerks 8-10 x3 65%, 70%, 75% Demo

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

B3) Scap pull-up 10 Demo

x3

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
X3

Tabata- Hand Release Push-up 

Tabata-Butterfly sit-ups

Tababa- Burpee
Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number you completed of the exercise you do each round. Then take the average. That is your score.

Rest 4-6 hours in between sessions 

Running 

Run 1 Mile get it under 7:30 min, REST for 5 mins.
Run 400m between 70-80 seconds, REST for 2:30 mins. 
Run 800m between 2:35 – 2:45, REST for 5 mins.
Run 400m between 70 – 80 seconds, REST for 2:30 mins. 

Example- 14, 13, 13, 12, 12, 10, 9, 8= The average is 11

July 9, 2015

60 Minutes of Rowing, Swimming, Hiking, or Biking. Complete at a zone 1 heart rate
(Max Heart Rate: 60%-70%).

July 8, 2015

Weightlifting 

A) Clean complex at 70% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x3

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Kbs Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing, if you don't have a kettlebell you can do burpees instead. 
1 KBS 1 Deep breath from your belly
2 KBS 2 Deep breathes from your belly
3 KBS 3 Deep breathes from your belly
4 KBS 4 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x3 Demo

D) Single Leg RDL 10 each leg x3  Demo

You can use either Dumbbells or a barbell

E) 200 FT farmer carry (HEAVY Weight) Demo
x3

Rest 4-6 hours between sessions 

Running 
800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest

800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest

July 6, 2015

Weightlifting 

A) Front Squat 6-8 x3 75%, 80%, 85%

Rest 2 min 

B) Dumbbell Russian step-ups 10 each leg x3 Demo 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg- Demo

C2)Board jumps 5 rep x3 

Take your time on the board jumps, make sure each rep is perfect.

D) Windshield wipers 15 reps x3 Demo

For time:

10 Target Burpee Demo (Find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 3 min x3 
If you choose to record your time you will have 3 scores. The goal here is to go 100 percent, recover and then go again two more times. Try and get all 3 scores within seconds of each other.

Running

20 yard, 10 sec recovery
40 yard, 20 sec recovery
60 yard, 30 sec recovery
80 yard, 40 sec recovery
2x100 yard, 60 sec recovery
80 yard, 40 sec recovery
60 yard, 30 sec recovery
40 yard, 20 sec recovery
20 yard

July 1, 2015

I know you girls have been working hard! As a reward you guys have July 1-5 off, but if you weren't able to complete any of last weeks workouts, like the yoyo or the one mile you can use the time to complete them. Enjoy and have a great 4th of July weekend! Workouts will begin again on July 6!
Remember Preseason is just around the corner so lets make every day in July count!