Glutes and hamstrings, June 27

Foundations training

Glute raises

3x20 side plank raises

3x10 single-leg deadlift

50 burpees for time

Fun at the Track, June 26

100 push ups for time

2 rounds of:

1 min shuttle run
30 sec rest
1 min lateral shuffle
30 sec rest
1 min stair run
30 sec rest
1 min v-ups
30 sec hollow hold
1 min rest

Workout from Wednesday, June 20

Foundations training

10 wall climbs

5 minute squat hold against wall

5 rounds -
Partner workout
Person 1 does plate push (length of academy) while person 2 does 3 burpees.  Then switch.

Circuit Training from Tuesday, June 19

10 movement circuit training

Round 1 - 50 seconds on, 10 seconds rest/transition
Round2 - 45 seconds on, 15 seconds rest/transition

1. wall balls
2. burpees
3. overhead squat
4. plank walk
5. push ups
6. squats
7. lunges
8. sit ups
9. jump rope
10. dips

Fun at the Park!

Here's the workout from last Friday

3 sets of:
5 pull ups (partner assisted if unable to do pull up)

3 sets of:
Max knees to elbows

Simple plyo over bar
3 sets of:
20 side to side jumps
20 forward backward jumps

Workout:
12 minute AMRAP

15 squats
7 bar row
Run to other side of park
15 bench jumps
7 push ups

Full body, 6/13

Warm up:  Foundations training + glute activiation exercise (glute bridges)

Agility ladder drills

Workout:
4 rounds of-
25 squats
20 lunges
15 situps
10 push ups
5 burpees
(fastest time was a little under 12 minutes)

Pushups and Dips, 6/12

Dynamic warm up

5 minutes of rope jump

Workout:
21-15-9
handstand pushups
dips
push ups
(fastest time was around 6:30)

30 sec lateral shuffle
30 sec rest
30 sec shuttle runs
30 sec rest
Repeat

2 minutes plank or deadbug

BootCamp, Friday June 8

We headed over to Banneker field for the workout.

Agility ladder drills

7 minutes - handstand walk with partner

WOD
4 rounds of:
Run 400 meters
Rest 1 minute

4 minute tabata hollow hold

BootCamp from Tuesday and Wednesday, June 5-6

BootCamp classes have started.  Here are the first two workouts.

Tuesday:

Foot work drills

WOD
3 rounds of:
50 sec burpees (10 sec transition)
50 sec squats (10 sec transition)
1 min jump rope
1 min rest

1 minute side plank hold x2

Wednesdsay:

Foundations training

Drills with agility ladder

WOD
21-15-9
push ups
squat jumps
dips
1 bear crawl (front and back)
**Do 21 pushups, 21 squat jumps, 21 dips, 1 bear crawl, then 15 pushups, etc. 

2 min plank hold
2 min wall squat hold
1 min plank hold
1 min wall squat hold