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!

SWIMMING

"TABATA SOMETHING ELSE..."

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

PUSH UPS:

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

SIT-UPS:

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

KB SWING (24/16):

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

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

HIGHEST SCORE: 462
LOWEST SCORE: 365

W BASKETBALL

30 PUSH PRESS (45LB)
30 SIT-UPS
30 MOD. PULL UPS

1200 METER RUN

20 PUSH PRESS

20 SIT-UPS

20 MOD. PULL UPS

800 METER RUN

10 PUSH PRESS

10 SIT-UPS

10 MOD. PULL UPS

400 METER RUN

NICE JOB LADIES!

FASTEST TIME: 15:48

SLOWEST TIME: 22:35

HAVE A GREAT WEEKEND GIRLS!

MEN'S BASKETBALL

PULL UPS X 30, 25, 20, 15 10, 5

KB SWING X 30, 25, 20, 15, 10, 5 (28 OR 24)

SIT-UPS X 30, 25, 20, 15, 10, 5

SWIMMING - "FIGHT GONE BAD"

3 ROUNDS OF 5 MINUTES OF THE FOLLOWING EXERCISES:

WALL BALL (20/12)
SDHP (75/55)
BOX JUMPS (24INCHES)
PUSH PRESS (75)
ROW

TOTAL REPS IS THE GOAL!

HERES OUR RESULTS:
CRADDOCK - 221
DENMAN - 225
DeWAMES - 226
FARIA - 243
FOSTER - 233
FRIEDHOFF - 206
GARCIA - 240
GUERERRO - 270
KOCH - 231
KRISMAN - 232
LADD - 222
LIPTON - 204
MACKY - 231
McCURLEY - 232
MILLS - 193
STODDARD - 214
TRAMMELL - 236
TRINGHAM -"KAREN" 225 WALLBALL SHOT @12LB, AROUND 6:58
WARKENTIN - 158
WYNN - 193
YAMAGUCHI - 163
YEUNG - 210

NICE JOB LADIES!

WOMENS BASKETBALL

SPARTANS BOOT CAMP 09, NICE JOB LADIES DAY 1 IS DONE!

UPDATE

STARTING AUGUST 24TH I WILL BE POSTING WOD'S AND TIMES FOR THE FOLLOWING TEAMS:

SWIMMING AND DIVING
MENS' BASKETBALL
WOMEN'S BASKETBALL
GYMNASTICS

I WILL BE POSTING PICTURES AND RESULTS! ENJOY THE REST OF YOUR SUMMER AND SEE YOU WHEN SCHOOL STARTS!

WOD

20-18-16-14-12-10-8-6-4-2

SQUATS
PUSH UPS
SIT-UPS
PULL UPS OR BURPEES

START WITH 20 OF EACH, THEN 18, THEN 16.... ALL THE WAY DOWN TO 2!

IF YOU HAVE A PLACE TO DO PULL UPS, DO THE PULL UPS, JUMPING OR KIPPING IS FINE! IF YOU DON'T HAVE A PULL UP BAR SUBSTITUTE WITH BURPPES!

WOD

-ABS-
RUSSIAN TWIST X 30 (10LB)
BUTTERFLY SIT-UPS X 30
TOE TOUCHES X 30

-LIFT-

DEAD LIFTS 3X5, 3X3 (GET HEAVY)
KB OR DB SUIT CASE RDL 4X5ea
PULL UPS + PUSH UPS 5X10+10
DB SINGLE ARM ROW 3X20ea

-FINISH-

JUMPING KNEE TUCKS X 10
SIT-UPS X 30
BOX JUMPS X 10

4 ROUNDS!

WOD

GO TO A TRACK FOR THIS ONE!

50 PUSH UPS
RUN A LAP
50 SIT-UPS
RUN A LAP
50 SQUATS
RUN A LAP
2 ROUNDS, REST FOR 2MINUTES ONCE FIRST ROUND IS COMPLETED!

WOD

10 CLEANS (BAR)
15 SQUATS
20 MOD. PULL UPS
25 SIT-UPS
5 ROUNDS

WOD

WOD #1, IF YOU HAVE A GYM

5MINUTES ON A TREADMILL

10 PULL UPS
10 JUMPING KNEE TUCKS
10 PUSH PRESS
10 TURKISH SIT-UPS
10 PUSH UPS
5 ROUNDS

5 MINUTES ON A TREADMILL

WOD #2, IF YOU DONT HAVE A GYM

30 SIT-UPS
20 JUMPING KNEE TUCKS
10 PUSH UPS
400 METER RUN

5 ROUNDS FOR TIME

TIBATTA!

PUSH UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (4 MINUTES TOTAL)
1MIN REST

KNEE TUCKS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMP AND TUCK KNEES TO CHEST)
1MIN REST

SIT-UPS 20sec ON/ 10sec OFF FOR 8 ROUNDS
1MIN REST

RUSSIAN HOPS 20sec ON/ 10sec OFF FOR 8 ROUNDS (JUMPING LUNGES)

COUNT YOUR TOTAL REPS FOR EACH INDIVIDUAL ROUND AND TAKE YOUR LOWEST SCORE! EXAMPLE IF YOU GET 15 REPS THE 1ST ROUND, 16 REPS THE 2ND ROUND AND 23 REPS THE LAST ROUND YOUR SCORE IS 15... THE LOWEST REP COUNT IN EACH ROUND IS YOUR SCORE!

SWIMMING WOD

10 BURPEES
15 SQUATS
20 SIT-UPS

AS MANY ROUNDS AS YOU CAN IN 20 MINUTES!