Thursday/Friday-3/29-3/30

Warm up-
Max reps in one minute
Pullups
Push ups
Mountain Climbers
Lunges
Squats

Bumper Plate Half Mile

 On the track place your bumper plate on one corner of the track. Walk to the far straight away.
Start-25 lunges and sprint rest of the 100m to get plate. Once you have plate 25 squats, then with plate 25 lunges (corner of track) then run rest of corner.
25 over unders-25 lunges (straight away) then run rest of 100m
50 crunches (plate over head) 25 lunges and sprint rest of corner
25 squats then 25 lunges and sprint (rest of straight away) Start the cycle over
Complete 2 laps

Tuesday/Wednesday-3/27-3/28

Doing Work!!-thrusters/kb swings/box jumps
   
     


Warm up-400m run

KB swings
MB Squats
Inchworm
Lunge with elbow to instep
Pullups

Strength Work
Squats-8/8/6/6
Cleans-5/5/3/3/1-heavy single

Conditioning
100 KB swings for time

Friday/Monday-3/23-3/26

That's how you earn a shirt!!!

Warm up-400m run

KB swings

MB side toss

Plank/bridge

Inchworm

PVC pass throughs

Skill Work

Shoulder press-5/5

Strength Work

Deadlift-5/5/3/3

Bench-8/4/3/3/max reps

Conditioning

On the minute for max reps (clock does not stop)

Wall Balls

KB swings

Pull ups

Burpees

Wednesday/Thursday 4/21-4/22

Warm up-400m run
KB swings
Hollow rocks
Lunge with elbow to instep
Pull ups
PVC pass throughs

Skill Work
Teach Thrusters

Strength Work
Cleans-5/5/3/3
Front Squats-5/5/3/3

Conditioning
21-15-9 reps of
Thrusters
Box Jumps
KB Swings

Monday/Tuesday 3/19-3/20

Warm up-400m run
KB swings
Pull ups
Push up to plank
MB side toss
PVC pass throughs

Strength Work
Squats-8/8/6/6
Bench-8/5/4/3/max reps

Conditioning- 10 minute AMRAP of-
30 sec work followed by 10 sec rest of-
push ups
pull ups
squats

Thursday/Friday 3/15-3/16

Warm up-400m run
MB squats
Lunge with elbow to instep
HR push ups
Pull ups
Box Jumps

Skill Work
Teach Push Press

Strength Work
Deadlift-5/5/3/3
Bench 8/6/4/max reps

Conditioning
Reverse ladder 10 reps down to 1 rep of
Man makers
KB Swings
Box Jumps

Tuesday/Wednesday 3/13-3/14

Training over the next two days will be interesting over the next two days. The PE department needs to finish up testing all freshmen and I want to minimize the impact this has on my classes. So I will be administering tests in the weight room as my classes lift.

Warm up-full stadium
Inchworm
Pull ups
Squat-elbows push knees out
Burpees
MB Side Toss

Strength Work
Squats-10/8/6/4
Cleans-5/5/3/3

Conditioning- for time
20 squats-with a kb/mb
5 burpees (no kb/mb obviously)
20 lunges-with a kb/mb
10 burpees
20 pullups
15 burpees
20 pushups
20 burpees
20 crunches-with a kb/mb
15 burpees
20 box jumps
10 burpees
20 mountain climbers
5 burpees
400m run with kb/mb

Friday/Monday-2/9-2/12

Friday is periods 2-3-4
Monday is 5-6-7

Warm up-400m run
KB Swings
MB Squat
PVC Pass thrus
Hollow rocks
Lungs with elbow to instep

Skill work
Shoulder Press-old school strict standing press

Strength Work
Front Squat-5/5/5/5
Bench-8/5/3/max

Conditioning-5 rounds for time
5 Burpee box jumps
10 Shoulder presses
15 KB swings

Wednesday/Thursday 3/7-3/8

Warm up-400m Run
30 sec work/10 sec rest and rotate
KB swings
Pull ups
HR (hand release) push ups
PVC pass thrus
MB side toss

Strength Work

Deadlifts-5/5/5/3/3
Cleans-5/5/5/3/3

Conditioning

Cosgrove Complex-(Alwyn Cosgrove)

On the minute

5 deadlifts
5 hang cleans
5 Front squats

Monday March 5th

Warm up-400m run

In groups of 4 or 5-30 seconds work, 10 seconds rest and rotate
MB side toss
Plank to push up
Inchworm
PVC pass thrus
Lunge with elbow to instep

Skill work

Teach kettlebell swings

Strength work

Squats reps of 10-8-6-4
Bench reps of 10-8-6-4

Conditioning

10 minute AMRAP of:
10 pull ups
20 push ups
30 lunges
40 crunches
50 BW squats