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!