Thurs. Sept 30

Part 1:
3 x (1st round warm up)
Run arena w/ bleachers
Step ups 2 x 30 sec on (one each leg)

Part 2:
AMRAP 20 minutes

2-4-6-8-10…
Lat pull downs
Tricep push downs
Skull crushers
Hanging knee tucks
Seated row

Part 3:
Shoulder circuit:
-Front – thumbs up
-Front – thumbs down
-Lateral – thumbs up
-Lateral – thumbs down
-Bent over flys
-Chicken wing

Tues. Sept 28

30 second of each – 1 minute – 1:30 – 2 minutes

Jumping Jacks
Plyo Jumps
Dips
Lunges
Decline push ups
Flutter Kicks (6 inches)

Mon. Sept 27

Sprinters

Warmup:
3 laps (1/2 gym)

Part 1:
4 suicides
4 sprints – no breath
8 tuck jumps (take you mark, knees to elbows)

Part 2:
Med Ball Circuit
-Chest pass
-Tricep throw
-Btwn legs
-Overhead throw
-Sit ups throw
-Tap-tap-toss
-Sit and reach
-Toe-to-toe (each side)
-Lie on back, person drops balls – quick rxn, fast arms

Sat. Sept 25

12 Bench 70% of your Max
12 SDHP
12 Streamline jumps
45 seconds Front stabilizers

9 Bench 80% of your Max
9 SDHP
9 Streamline jumps
45 seconds Right stabilizers

6 Bench 90% of your Max
6 SDHP
6 Streamline jumps
45 seconds Left stabilizers

Fri. Sept 24

Sprinters

3 Rounds of

Frog Hops – down the hall
Broad Jumps – back
One leg squats – 10 each leg
12 Mountain climbers
25 crunches

Reaction Drills

Thurs. Sept 23

“Angie” For Time

100 Pull Ups w/ band if needed
100 Push Ups
100 Sit ups
100 Squats

Tues. Sept 21

18-12-6-3 increase weight as you go

Upright row
Cleans
Fly pull downs
Bicep curls – use bar not db
Back extensions
Plyo ball abs

Mon. Sept 20

Sprinters

Warm up:
2x (20 Jumping jacks + 5 Push ups)

Mini Tabata:
(20 on/10 off) x 4 per exercise
1 minute rest after each exercise

Jump rope
Lateral jumps
Seated twists w/ med ball
Streamline jumps
Pullover crunches w/ med ball
Jump Squats w/ db

Dave's Weekend Workouts

Thursday:
15 - 10 - 5 - 15 - 5 - 10 - 15

Squats w/ weight (Air Squats if no access to weight)
Push ups
Lunges
Sit ups
Jump rope/Jumping jacks for 1 min


Friday:
Run 800 M
10 Sit ups
Run 600 M
10 Sit ups
20 Step ups (total)
Run 400 M
10 Sit ups
20 Step ups
30 Mountain Climbers
Run 200 M
10 Sit ups
20 Step ups
30 Mountain Climbers
40 Walking Lunges

Thurs. Sept 16

7 Rounds of

7 Thrusters
7 Burpees
7 Box Jumps
7 Sit ups
7 Bicep/Tricep DB Combo – Hammer curls into Tri extension
7 Lat Pull Downs
7 Row

Tues. Sept 14

Bleacher Run

AMRAP in 6 minutes
6 x Split Squats (each leg)
6 x Streamline Sit Ups

Bleacher Run

AMRAP in 4 minutes
6 x Dips
6 x Squat Twists

Bleacher Run

AMRAP in 2 minutes
6 x Push ups
6 x Regular Sit ups

Bleacher Run



Stabilizers: 45 seconds on/ 10 off

2 Front - 2 Right - 2 Left

Tues. Sept 7/Thurs. Sept 9

CrossFit Introduciton
Tues: Seniors & Juniors
Thurs: Sophomores & Freshman

Max Out Day – Establish baseline for Weight Lifting (WL) exercises

Warm up: do this for each exercise
5 reps – light weight (Bar)
5 reps – medium weight (+10lbs)
3 reps – heavy weight (+20lbs)

Max out: 1 – 1 – 1 for each

Bench press
Deadlift
Back Squat

Fri. Sept 3

Complete as much as you can in 20 minutes
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20…

Run 200 M
Dips
Wall balls
Back extensions
Lunges
Sit ups

Tuhrs. Sept 2

5 Upright row – Heavy (at least 45#)
10 DB Jump squats
50 Jump rope
5 Upright row
20 DB Jump squats
50 Jump rope
5 Upright row
30 DB Jump squats
50 Jump rope
5 Upright row
20 DB Jump squats
50 Jump rope
5 Upright row
10 DB Jump squats
50 Jump rope