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

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

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

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

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

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

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

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

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

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