Monday 8/6/2012

warm-up: 5 min abs

Wall-to-wall sprint (60m sprint)
Wall windshield wipers (10 each)
Vertical wall walks (15m)
Wall ball throw (medicine ball throw w/partner- 15x)
Wall 21's (curls- 7x7x7)
Single leg squats 10x eac
Lateral wall walks 5x

Trainer:Cory

8/1- Wednesday

Warm-up:
OH Press hold, as you drop the weight do jumping jacks, when everyone has dropped their weight- 2.5 minutes of abs. Repeat for 10min

Baseball!- split into two teams. Keep score!

1st Base- Push-ups- 10x incline, 10x decline, 10x normal, Reach unders- 10x each side
2nd Base- Sled push 60m, Upright Row 20x
3rd Base- Tire flip- 20x, OH Press 20x
Home Plate- 300 jump rope or run 1/2 mile

Trainer: Regan

Monday, July 30th

warm-up:
full court inchworm

100 burpees
100 pull-ups
100 box jumps
100 medicine ball squat throws
100 russian twist
100 squats
100 side kicks
100 split lunges
100 curls
100 squat jumps
300 crunches
3 ladder runs

trainer: regan

7/6/2012 Friday

warm-up:
50 jump rope
60m run
30x abs
repeat 4x

Station #1
Sumo Squat Rows 15x
Weighted Dips 15x
Hammer Curls 10x
Vertical Wall Walk 10x (push-up position w/feet on wall.walk feet up wall into handstand)
Chin-ups 10x
Burpees 10x

Station #2
Squat OH Press 15x
OH tri extensions 15x
Cross-body curls 10x
Lateral wall walk 15m (push-up position w/feet on wall. move laterally with hands on floor)
Neutral Grip pull-ups 10x
Burpees 10x

Repeat stations 2x

Trainer: Corey

7/2/2012 Monday

10-min abs

300m run
lunges on the line (keep feet on basketball outofbounds line)
Run jungle gym bars
10 turkish getups each arm
200 jump rope
one-legged, one-armed OH press

If you fall on OH press or lunges, you have to do 10 push-ups

Trainer: Regan

6/27/2012 wednesday

warm-up:
high knees 400m

1. squats
2. mtn climbers
3. kettle bell swing
4. jumping jacks
5. bent over row
6. push-ups
7. plank
8. wall sit
9. dips
10. OH press
11. lunges
12. ladders
13. decline push-ups
14. tricep ext
15. burpess

45 sec/15 sec rotate

3x

trainer: sarah

6/25/2012 Monday

Warm-up:
1/3mile jog

25 squats
25 crunches
25 dips
25 double burpees (2 push-ups)
30 crunches
2 min step ups
1/3 mile run

repeat 4x in1 hour

trainer: Blake