Wednesday 11/13/13

Balance 2 X 10
Box Jumps
Straight
Single Leg
Quick Feet 30 sec

Strength and Endurance
3X8
Snatch

4 Rounds for Time
800m
10 OH Squats

Wednesday 11/6/13

Walk/Run 15 minutes

2 X 8 (Bench 6-24”)
Straight
Half Turn
180
Single Leg 8e

3 X 8
Snatch
#________
_________
_________
Increase weight each set

21-15-9
Same #_______ all 3 movements
Floor Wiper
Deadlift
High Pull

Wednesday 10/9/13

Balance
Box Jumps 2X10
Straight
Half Turn

Strength and Endurance
Snatch 3X8

800m
50 Pull Ups
100 Push Ups
150 Squats
800m

Monday 9/16/13

Balance
2X12
Woodchopper
Flye
Twist Punch
Run
Hip Lean

Strength and Endurance
3X10
Walking Lunge
Snatch
Use same weight for both exercises
Rest 60 seconds

For Time
50 Squats
40 Sit Ups
30 Push Ups
200 meter run
10 Burpees

Wednesday 8/21/13

Box Jumps 2 X 10
Straight
Single Leg 10e
30 sec Quick Feet
Alternating Arm Bench Flyes 10e

Strength
3X8
Snatch

4 rounds for time
800m
10 OH Squats

Walk/run 15 minutes.

Wednesday 8/14/13

Balance Bench
2 X 10
Straight
Single Leg 10e
Quick Feet 2 X 30 seconds

Strength
3 X 8
Snatch

Strength and Endurance
21-15-9
use same weight for all three movements
Floor Wiper
Deadlift
High Pull

15 minute walk

Wednesday 7/31/13

Balance 2 Rounds
Bench 6-24"
10 Straight Jump (hold squat position for 3 sec.)
10e Single Leg
30 sec. Quick Feet
10e Alternating Arm Bench Flyes #_____

Strength
5  X 8
Snatch
increase weight each set

Strength and Endurance
4 Rounds for Time
800 meter run
10 Overhead Squats (75/35)

15 minute EZ walk/run
Can use treadmill to walk.  Incline 2º every 3-4 minutes.

Wednesday 7/24/13

Strength and Endurance
AMRAP 12 Minutes
5 Push Press (95/65)
10 Deadlift (95/65)
15 Box Jumps (24/18)

Strength
3 rounds 10 reps  (increase weight each set)
Snatch (75/45)
Burpee
Rest 60 seconds

EZ run/walk 15 minutes
If using a treadmill walk on a 4-8 percent incline.

Tuesday 7/16/13

6 X 800

Rain Workout
4 Rounds
800
10 box jumps
10 push ups
10 one arm snatch
10 burpee

Use treadmill.  Partner up and the athlete performing exercises dictates time on treadmill.

Wednesday 7/10/13

##35 Minute Time Limit##
*Must complete one move before beginning next.
*Use 75/45 for all movements.  Modify weight if necessary.
50 Back Squats
45 Power Cleans (start from ground)
40 Front Squats
35 Power Snatch
30 Reverse Lunges (15e)
25 Sumo Deadlift High Pulls
20 Push Press
15 Hang Cleans
10 Hang Snatch
05 Overhead Squat

10-15 minute ez run.

Wednesday 6/26/13

Core
3 X 10 each side Hi/Lo Plank

Strength and Endurance
USE HEAVY DUMBBELLS for each exercise
26 total  One Leg Deadlift w/ Curl and Press
52 total One Arm Snatch
104 total T Planks
208 total Walking Overhead Lunges (use a plate)

15 minute EZ run/walk

Wednesday 6/19/13

Single Arm Snatch 3 X 10

Burpee Ladder
5-10-15-20-25-20-15-10-5
Between each set perform 10 total walking OH lunges (45/25)

15 minute ez run or walk

Wednesday 5/29/13

15 minute EZ run

Strength
4X5
Deadlift
Clean
Snatch
Start light and add weight on each set. 
Balance
15 Rounds
Physioball Complex

Wednesday 5/15/13

15 minutes EZ run/walk

Jump Rope 500 X 2 or 10 minute practice to work on double unders, single leg, running
100 regular
25 single leg right and left to 100
100 reg.
25 single
100 reg
Rest one minute and repeat

Strength and Endurance
18-15-12-9-6
Push Up
Box Jump
One Arm Snatch (R-18/12, L-15/9/6)
Squat
Ball Slam

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll