Sunday 02/28

warmups


Sprints

Friday 02/26

warm ups

30 secs of each exercise, 3 times through
Squats
Handwalks
Swerves
Jump Rope
Lunges
Pushups
Plank
Jumping Jack
KB Swing
Dips
Crunches
Mtn Climbers

Monday 02/22

warm up

Set 1
75 squats
50 supine rows
25 dips
5 leg raises

Set 2
75 supine rows
50 dips
25 leg raises
5 squats

Set 3
75 dips
50 leg raises
25 squats
5 supine rows

Set 4
75 leg raises
50 squats
25 supine rows
5 dips

This Week 02/22-02/28

Monday 02/22 @ 5:30pm
Friday 02/26 @ 5:30pm
Sunday 02/28 @ 8:00am

enjoy

Sunday 02/21

Recovery orkout

warm up

KB Deadlift
Band Upright Rows
MB Cleans
Band Curls

Sat 02-20

5K Run
Race Judiacata: Fun Run
in
Old Town Clovis

Thurs 02-18

an easy day before the big race...

warm-up

Sand Bag Drag
Band Punches
Band Rows
Tri-cep Extension

Set 1) 1:00 each
Set 2) 0:45 each
Set 3) 0:30 each
Set 4) 0:15 each

a little rest between each set

Good Luck on Sat!!

Tuesday, February 16

Race Prep for Saturday

2x 1/4mile

For time:

100ft walking lunge

21 push-ups

21 sit-ups

100ft walking lunge

18 push-ups

18 sit-ups

100ft walking lunge

15 push-ups

15 sit-ups

100ft walking lunge

12 push-ups

12 sit-ups

100ft walking lunge

9 push-ups

9 sit-ups

100ft walking lunge

6 push-ups

6 sit-ups

100ft walking lunge

3 push-ups

3 sit-ups

Sunday 02/14

Happy Valentine's Day

warm up

15 Thrusters
5 Dips
5 Pullups
1 min jump rope

Friday 02/12

warm up

SL KB RDL
Jumping Pullups
x 18, 15, 12, 9, 6, 3

Tues 02/09

warm-up

KB Swing while partner OH Plate Carry around playground.
x 3

Squats x 30 sec
Push-ups x 20 sec
Dips x 20 sec
Planks x 20 sec
x 3

This Week 02/8/10-02/14/10

Tues 02/09 5:30 pm
Fri 02/12 5:30 pm
Sun 02/14 8:00 am

Sun 02/07

Warm-up

Run to Alluvial and back
MB Chops
SL Squat
MB Jump and Throw

x 12, x 10, x 8, x 6, x 4.
each set running distance shortens.
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Tues 02/02

Warm-up
Thrusters x 15
Dips x 15
Jumping pullups x 15
Bench V-ups x 30
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This Week 02/01-02/07

Tues 02/04 5:30pm
Thurs 02/07 5:30pm
Sun 02/09 8:00am
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