ANNOUNCEMENTS


Wednesday, June 29, 2016

29 June Core Class (Obj: Agility & Strength Conditioning)



Calisthenics:

Frenchies 1-3

5X
BW Squat :60
Squat Hold :60
Rest :30

4X
Knee To Elbow Pushup 6L/R
Split Squat 12 L/R
Bird Dog 12 L/R

2X
Leg raises 25
Full Ext. Crunch 25

Agility:
A Diagonal Cone Hops 4 X 8
B Standing Long Jump w/ Lateral Sprint 4X8
C Sing Leg Bounding 4 X 7
D Lateral Jump Single Leg 4 X 6

Frenchies 1-3

Monday, June 27, 2016

27 June Core Class (Obj: Strength & Class)


 5X
Dive Bomb Pushups 5
Lunges 5 L/R
2Ct Flutter Kick 20

Pullups 15

5X
Plank walk up 5
Rev. Lunge 5L/R
Back Ext 20

Pullups 15

2 min
Max situps

1X Pullups 15

2 min
Max pushups

Pullups 15
 
Agility:
A Diagonal Cone Hops 4 X 8
B Standing Long Jump w/ Lateral Sprint 4X8
C Sing Leg Bounding 4 X 7
D Lateral Jump Single Leg 4 X 6

Friday, June 24, 2016

24 June Core Class (Obj: Strength & Agility)


Warm Up
Calisthenics

3X
Mt. Climber :30
Jump Squat :30
Rest :60

3X
Frenchies 2-3
Pushups :60
Full Ext Crunch: :60

3X
Jump Lunge :30
Leg Raise :30

3X
Burpee :60
Russian Twist :60

Agility
A Side to Side Ankle Hops 2 X 12
B Standing Long jump 5 X 6
C Lateral Jump Overs 2 X 12
D Double Leg Hops 3 X 8
E Lateral Cone Hops 2 X 12

Wednesday, June 22, 2016

22 June Core Class (Obj: Strength & Agility)


Warm Up
Calisthenics

6X
Pushups 10
Lunges 10 L/R
Incline Pushup10
Lateral Lunges 10
Tiger Pushups 10
One-Leg Toe Touch 10 L/R

3X
4pt Plank :30
Lat. Plank L :30
Lat Plank R : 30

Agility
A Side to Side Ankle Hops 2 X 12
B Standing Long jump 5 X 6
C Lateral Jump Overs 2 X 12
D Double Leg Hops 3 X 8
E Lateral Cone Hops 2 X 12

5X
Muscleups  3-5

Monday, June 20, 2016

20 June Core Class (Obj: Conditioning & Agility)


 5X
Dive Bomb Pushups 5
Lunges 5 L/R
2Ct Flutter Kick 20

Pullups 15

5X
Plank walk up 5
Rev. Lunge 5L/R
Back Ext 20

Pullups 15

2 min
Max situps

1X Pullups 15

2 min
Max pushups

Pullups 15
 
Agility:
A Diagonal Cone Hops 4 X 8
B Standing Long Jump w/ Lateral Sprint 4X8
C Sing Leg Bounding 4 X 7
D Lateral Jump Single Leg 4 X 6

Friday, June 17, 2016

17 June Core Class (Obj: Conditioning & Agility)


5X
Pushup Jump-overs  5X L/R
3pt Straight Leg Raises  3-5

4X
BW Squats 24
Lunges 12 L/R
Jump Squat 12
Jump Lunge 6 L/R
Rest :60                   

1x
Pullups 30

5x
Burpees :30
Full Extensions  Crunch:30
Rest :30

Agility:
A Side to Side Ankle Hops 2 X 15
B Standing Long Jump 5 X 6
C Lateral Jump Over 2 X 15
D Double Leg Hops

Wednesday, June 15, 2016

15 June Core Class (Obj: Conditioning & Agility)


Warm up
Calisthenics

5X
Muscleups  3-5

4X
Mt. Climbers :60
Rest :30
BW squat :60
Rest :30
Lat. Plank R: 60
Lat Plank L: 60

5X
Pleasant Spanish (Castle Pushups)  10
Windshield Wiper   5 L/R

Agility:
A Side to Side Ankle Hops 2 X 15
B Standing Long Jump 5 X 6
C Lateral Jump Over 2 X 15
D Double Leg Hops

Monday, June 13, 2016

13 June Core Class (Obj: Conditioning and Agility)


Warm up
Calisthenics

Pull ups 20

20 min AMRAP
Pushups 5
Lunges 5L/R
T-Pushups 5 L/R
Jump Squat 10
Wide Pushups 5
2Ct Flutter Kick 10
Diamond Pushup 5
One-Leg Toe Touch 5X L/R

Pullups 20

Agility:
A Side to Side Ankle Hops 2 X 15
B Standing Long Jump 5 X 6
C Lateral Jump Over 2 X 15
D Double Leg Hops

Friday, June 10, 2016

10 June Core Class (Obj: Conditioning and Agility)


Warm Up
Calisthenics:
2X
Pullups 10
Pushups 25

4X
Burpee :30
Rest :10
BW Squat 30
Rest :10
Burpee :30
Rest :10
Iso Squat hold :30
Rest :30

2X
Pullups 10
Pushups 25


Agility:
A Side to Side Ankle Hops    2 X 15
B Standing Jump and Reach 2 X 15
C Front Cone Hops  5 X 6

Wednesday, June 8, 2016

8 June Core Class (Obj: Conditioning and Agility)


Warm Up

Calisthenics:
6X
Lunges 6 L/R
Plank Walk up 6 L/R
Lateral lunge 6 L/R
Plank Walk up 6 L/R

2X
Pushups 50
Reach through 25
Pullups 15

Agility:
A Side to Side Ankle Hops    2 X 15
B Standing Jump and Reach 2 X 15
C Front Cone Hops  5 X 6