ANNOUNCEMENTS


Monday, August 31, 2015

31 August Core Class (Obj: Conditioning and Athleticism)

Warm Up

5X
Bear Drills :60

5X
Monkey Drills :60

5X
Frogger :60

Tabata
Sit-Throughs

3X
Burpees 10
Cossack Lunge 10
Tiger Press 10
1 Leg Squat 5 l/r
Floor Wiper 10L/R

Friday, August 28, 2015

28 August Core Class (Obj: Strength & Conditioning)



All Sets: 4X :60 on/:30 rest
A Burpees
B Jump Squats
C Jump Lunges



Agility
A Diagonal cone hops 2 X 12
B Hexagon Drill 2 X 12
C Cone hops w/ change of direct. sprint 4x6
D Double Leg Hops 3 X 8
E Lateral Jump Single Leg 4 X 6

Wednesday, August 26, 2015

26 August Core Class (Obj: Strength and Conditioning)



2X 12 reps each
 Knee to Elbow Pushups
Jumping Jacks
Leg raise
Lunges L/R
Back Ext
Reverse Lunges L/R

Max reps. 2 Min each Exercise
Pushup
Squat
Reach Throughs

2X 12 reps
 T-pushups
Lunges L/R
Jumping Jacks
Rev Lunges
2ct Flutter Kicks
Bird dogs

Agility:
A Diagonal cone hops 2 X 12
B Hexagon Drill 2 X 12
C Cone hops w/ change of direct. sprint 4x6
D Double Leg Hops 3 X 8
E Lateral Jump Single Leg 4 X 6

Monday, August 24, 2015

24 August Core Class (Obj: Power and Agility)



Calisthenics
3X
Plank walk up – 10
BW Squat 20
Leg Raise 20

3X
Staggered Pushups 5 L/R
Split Squat 5 L/R
Full Ext Crunch 20

3X
Mt. Climber 40
Lat Lunge 10L/R
Plank Hold :60

Agility
A Diagonal cone hops 2 X 12
B Hexagon Drill 2 X 12
C Cone hops w/ change of direct. sprint 4x6
D Double Leg Hops 3 X 8
E Lateral Jump Single Leg 4 X 6