Tuesday 1/17
50 box jumps
50 jumping pull ups (or 50 assisted pull ups)
walking lunge (50 steps)
50 sit ups
50 back extensions
50 wall ball shots (15 lb ball)
50 burpees

Wednesday 1/18
Practice

Thursday 1/19
for a mile (four laps) sprint the straight aways and jog the curves.

Friday 1/20
with a continuously running clock, do one push up the first minute, two pushups the second minute, three the third minute... continue as long as you are able.

Saturday 1/21
300 yd shuttle (25 and back 6 times) x3    ---these should be under 1:15 each! two minutes rest in between each one, aim for no more than 5 seconds different between your first one and the third one.


ab workout:
Flat foot oblique crunch - 10 reps each side
Cross Leg oblique crunch - 10 reps each side
Bicycle Crunches - 10 reps each side
Full situps - 20 reps
Straight leg lifts - 20 reps
Side plank crunch - 10 each side  [normal side plank with right arm on ground, left hand behind head, and "crunch" the left elbow to the right elbow. more like a twist]
Russian Twist - 20 reps each side [http://muscleleader.com/2011/05/31/best-exercises-for-abdominals/russian-twist/]
**The entire ab workout twice

Sunday 1/22
rest day

Monday 1/23
half hour fast jog

Conditioning/Skill Testing Days

Here are the things we will be doing during our testing days the first week of school. These are not set in stone, and I may be adding or changing some of the items, but this is a good estimate of what is expected of you. January 24th and 26th 7am-9am will be the two days.


Timed mile -- under 7:30

Timed 300 yard shuttle x2 -- under 1:15 each

1v1 Ground Ball Drill

2v1 Ground Ball Drill

3v2 to goal

Partner passing 50 right 50 left. Every time the ball is dropped, sprint to the end line and back and continue passing at the number you left off.

Full field clearing drill

Game-- blue vs white

This is a little late for this week, apologies! But if you are ambitious and want to do it before practice tomorrow here is the Tuesday/Wednesday workout:

Each workout should be for 50 seconds with a 10 second break following.
Squat Jumps
Push Ups
Burpees
High Knees
Switch Lunges
Tuck Jumps
Situps (all the way up!)

Record the amount of each that you do and post to comments

Thursday
Run 3 miles for time

100 sit ups (not for time) --they can be a combination of normal/side/whatever you want

Friday
bike for 30 minutes
arm workout:
3x10 bicep curls
3x10 lat pull downs
3x10 seated rows
3x10 dumbbell bench press
30 pushups

Saturday
Work on your timed running!
1 mile timed (under 7:30 is the golden time remember!)
300 yard shuttle x3 (under 1:14 each)

Sunday
rest day

Let's get back on track

New year, new work outs!

Monday:
Go for a nice long run! I would shoot for 35-45 minutes at a medium pace. Get those legs moving after the holidays.

Tuesday:
This one seems easy, but it will be challenging!
100 FULL sit ups
100 jumping jacks (make sure your arms are going all the way up, no little T-Rex arms ladies!)
1:00 minute plank x2

Wednesday:
Practice! woohoo!

Thursday: 
20 burpees
run 400m (one lap on the track, or 4 times across the field)
4 times total

Friday:

If you can get to a gym do this:

3 sets, 10 reps each of--> front arm raises (straight arms), side arm raises, "empty can" raises, all with weight

3x12 shoulder press

3x12 bicep curls

3x12 lat pull downs

3x12 seated rows

hop on the bike for 20 minutes or so, high intensity to get your cardio up!

Saturday:

scrimmage!

Sunday:

rest day :)

I will update the section about workout descriptions for the things you don't know how to do.