SWIMMING - "SNAKE THE STADIUM"

PICS OF MY TEAMS OVER THE PAST WEEK!

M BASKETBALL

30 GHR SIT-UPS (10LB)
25 PULL UPS
5 ROUNDS

W BASKETBALL

UPPER BODY CROSSFIT:

DIPS X 10

2 KB ROW X 10

5 ROUNDS FOR TIME

LIFT:

SQUATS 4X6

PULL FROM THIGH 3X6

KB SUIT CASE RDL 5X5ea

LOWER BODY PLYOS:

VERTICAL JUMPS TO ALTITUDE LANDINGS X 10

RUSSIAN HOPS 3X5ea

RUN:

ZIG-ZAG DRILL X 10ea

QUICK FEET DRILLS 4X30sec

W BASKETBALL

LOWER BODY CROSSFIT:
KB SWING X 20(16) X 15 (20) X 10 (24) X 5 (28)
4ROUNDS

LIFT:
BENCH PRESS 4X3
DB INCLINE PRESS 5X3
SHOULDER COMBO 3X/8/8/8

GYMNASTICS

WALKING ON HANDS FOR 10YARDS X 2
"L" HOLDS ON A PULL UP BAR X 1MIN
KNEES TO ELBOWS FOR 30SEC X 2

"BEGINNERS TABATA"

SQUATS
20SEC/10SEC X 8
1MINUTE REST
PUSH UPS
20SEC/10SEC X 8
1MINUTE REST
SIT-UPS
20SEC/10SEC X 8

NEXT TIME WE WILL ADD PULL UPS! NICE JOB LADIES!

M BASKETBALL

AT MOXIE!!

ROWER X 1MIN
AB MAT SIT-UPS X1MIN
PUSH PRESS X 1MIN (BAR)
JUMP ROPE X 1MIN
REST X 1MIN

3 ROUNDS !

W BASKETBALL

ABS:

PLANKS

LIFT:

EDI PULL UPS (6,3,1) 4 ROUNDS

RENEGADE ROWS 5X5

SHRUG COMBO 3X2X10/20

W BASKETBALL

LIFT:
HANG CLEANS 3X3
PULL FROM FLOOR 5X5
RDL 3X6
CROSS OVER STEP-UPS 3X6ea

RUN:
SPARTAN DRILL X 10
ZIG-ZAG DRILL X 20

M BASKETBALL

LIFT:

SQUATS 5X4

RDL + SWINGS 5X6+10

LOWER BODY PLYOS:

PLYO STEP-UPS 3X10ea

BENCH PRESS 5X4

ADA DROPS 3X10

DB SINGLE ARM PRESS 3X6ea

SHOULDER COMBO 3X10/10/10

DB SINGLE ARM ROW 3X10ea

SKULL CRUSHERS 3X6/6/6

W BASKETBALL

UPPER BODY CROSSFIT:

PUSH UPS X 20-18-16-14-12-10-8-6-4-2

SIT-UPS X 40-36-32-28-24-20-16-12-8-4

LIFT:

SQUATS 4X8

PULL FROM THIGH 3X8

KB SUIT CASE RDL 4X6ea

RUN:
ACCELERATION WORK

SUICIDES

SWIMMING

KB SWING X 10-9-8-7-6-5-4-3-2-1 ( 28/24/20)

PULL UPS X 10-9-8-7-6-5-4-3-2-1

TURKISH SIT UPS X 10-9-8-7-6-5-4-3-2-1 (25LB)

FASTEST TIME: RUDDIE 6:31

SLOWEST TIME: MACKY 8:57

W BASKETBALL

RUNNING:
ZIG-ZAG DRILL

CROSSFIT:

DIPS X 30SEC
SIT-UPS X30SEC

IN GROUPS OF 3, THE LADIES ROTATED FROM EACH EXERCIES FOR 5 ROUNDS

LIFT:

PULL FROM FLOOR 5X6

CROSSOVER STEP-UPS X 3X10ea

2 KB SINGLE LEG RDL 5X5ea

MEN'S BASKETBALL

10 CLEANS(135/95)

10 KNEES TO ELBOWS

10 ROUNDS FOR TIME

W BASKETBALL

UPPER BODY CROSSFIT:

"FUN WITH THE PLATE"

5 ROUNDS OF 1 MINUTE, WITH VARIOUS EXERCISES: PUSH PRESS, STRAIGHT PRESS, TRICEP EXTENSIONS, UP RIGHT ROWS, FRONT RAISE AND STRAIGHT ARM HOLDS!

ABS:

6 INCH HOLD X 1MIN/ SIT-UPS X 30SEC...6 INCH HOLDS X 50SEC/ CRUNCHES X 30SEC

6 INCH HOLD X 40SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 30SEC/ CRUNCHES X 30SEC

6 INCH HOLDS X 30SEC/ SIT-UPS X 30SEC...6 INCH HOLDS X 20SEC/ SIT-UPS X 30SEC

6INCH HOLDS X 10SEC...

LIFT:

SQUATS 4X10

PULL FROM THIGH 3X10

KB SUIT CASE RDL 3X8ea

RUN: INVERTED TRIANGLE DRILL

WE TONS OF REPS... GOTTA GET BETTER LADIES!

SWIMMING

NO CROSSFIT TODAY...

HOWEVER EACH GIRL HAS A WORKOUT TODAY THAT IS DESIGNED FOR THEIR INDIVIDUAL STROKE OR EVENT IN THE WATER....

FOR EXAMPLE, MY BREAST STROKERS WILL BE DEAD LIFTING WITH A SNATCH GRIP, STILL THE SAME WORK AS A REGULAR DEAD LIFT, BUT NOW THEY ARE GETTING TONS OF FOREARM WORK, UPPER AND LOWER BACK, AS WELL AS SCAP WORK TOO. FREE STYLE SPRINTERS AND LONG DISTANCE GIRLS HAVE THE SAME WORKOUT EXCEPT THAT THE SPRINTER LOADS ARE HEAVIER WITH LOWER REPS, MY LONG DISTANCE GIRLS HAVE THE OPPOSITE, LIGHTER LOADS WITH WAY MORE REPS!

CROSSFIT ON FRIDAY!

M BASKETBALL

SQUATS 5X6
RDL + KB SWING 3X10+10
BENCH PRESS 5X6
ADA DROPS 3X10
DB SINGLE ARM INCLINE PRESS 3X10ea
SHOULDER COMBO 3X12/12/12
DB SINGLE ARM ROW 3X15ea
SKULL CRUCHERS 3X10/10/10

CROSSFIT TOMORROW, LETS GET IT!

W BASKETBALL

LOWER BODY CROSSFIT:
IN GROUPS OF 3'S, EACH GIRL WILL TAKE TURNS ON EACH STATION.... STARTING WITH 1 MINUTE ON EACH, 50SEC, 40SEC, 30SEC, 20SEC AND FINISHING WITH 10SEC OF THE FOLLOWING EXERCISES!

PLYO STEP-UPS
KB SWING (24/20)
REST

LIFT
BENCH PRESS 4X10
DB INCLINE PRESS 5X5
SHOULDER COMBO 3X3X12

RUN
GET-UPS 4X10... WORKING ON ACCELERATION GIRLS!

MEN'S BASKETBALL

"TABATA SOMETHING ELSE"

SQUATS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

PUSH UPS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

SIT-UPS:
20SEC ON/ 10SEC OFF X 8 (4 MINUTES)

PUSH PRESS:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

KB SWING:
20SEC ON/ 10SEC OFF X 8 (4MINUTES)

COUNT TOTAL REPS FROM ALL ROUNDS, 10 SEC REST BETWEEN EXERCISES!

BEST SCORE: 697 BY AO

WORST SCORE: 363 BY ANTHONY

NICE JOB FELLAS!