Week 13:

Prep for Tryouts

Lets bring down the intensity and focus on moving properly.

This week’s weights will feel light—and that’s exactly the goal. With tryouts next week, we’re focusing on quick recovery while sharpening the neuromuscular system. Keep showing up, stay consistent, and prepare your body and mind to perform at their best.

  • Workout 73

  • Date: Monday August 18th

  • Goals:

    • Find a pace that is challenging, yet you can maintain.

    • Have Fun

Warm up:

  • 3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 set. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Plyometrics:

3 set. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 25 Yards down and back.

Run Track:

400 Meter Run. Maintain constant speed.

5 Sets of:

  • 400 Meter Sprint.

  • Rest 4 minutes

    Set 1 and 5 are at 50-70% effort. Bring down the intensity.

    -Record total amount of time running.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes Pigeon

  • Shadow Box 1 minute

  • Workout 74

  • Date: Tuesday August 19th

  • Goals:

    • Explosive Legs with tight core.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

Strength: Back Squat.

Build up to 50% of back squat.

3 sets:

  • 15 reps.

  • 3 Explosive Broad Jumps.

    Rest two Minutes

Standard: Between 50% of Back Squat

Intermediate: 40% of Back Squat

Beginner: 30% of Back Squat

Core:

3 Sets:

  • 33 Tuck Ups

  • 2:00 Plank

    Rest 2 Minutes

Mobility.

  • Active Spiderman

  • Quad Smash

  • Up Dog

  • Cossack Squat

  • Workout 75

  • Date: Wednesday August 20th

  • Goals:

    • Focus on your form while you run.

    • Dial in your speed and tempo. Know where you are at.

    • Have Fun

Warm up:

3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Core Warm up:

3 Sets of:

30 Mountain Climbers

0:30 Plank

0:30 Rest

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Grapevine. 50 Yards down and back.

Run: Ladder

5 Rounds of:

  • 15 Meter Sprint

  • 30 Meter Sprint

  • 45 Meter Sprint

    Rest 1 minute

Record Time

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Couch Stretch

  • Workout 76

  • Date: Thursday, August 21st

  • Goals:

    • Build strength in chest.

    • Have Fun

Warm up:

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Forward Roll

      -10 Scap Pulls

      -10 Push Ups

Strength: Bench Press

Build up to 70% of Max

2 Sets at 75%:

  • 3 Bench Press

  • 3-5 Tempo Pull Ups

    -Rest 3 Minutes

2 Sets at 80%

  • 3 Bench Press

  • 3-5 Tempo Pull Ups

    Rest 3:30

1 Set at 85%

  • 2 Bench Press

  • 3-5 Tempo Pull Ups

Finisher:

Start every 0:30. 11 Sets.

  • Set 1: 5 Push ups.

  • Set 2: 6 Push ups.

  • Set 3: 7 Push ups.

  • Add one rep to every set until you finish the round of 15.

    -Record how many rounds you finished within time frame.

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Smash Chest and Shoulders with lacrosse ball.

  • Workout 77

  • Date: Friday, August 22nd

  • Goals:

    • Become Explosive.

    • Push every Rep.

    • Have Fun

Warm up:

3 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Crab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Core Warm up:

3 sets.

  • 30 Russian Twists

  • 0:30 Plank

  • 0:30 Rest

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 1 set, do one set of:

  • Grapevine 50 Yards down and back.

Endurance Strength:

3 sets:

  • 400 Meter Run

  • 25 Meter Lunge Forward

  • 25 Meter Lunge Reverse

Record Time.

Finisher:

3 Sets of:

  • 50 Tibialis raises

    Rest as needed.

Mobility:

  • Roll out legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 78

  • Date: Saturday, August 23rd

  • Goals:

    • Mobility

Yoga

Find a 30-60 Minute Yoga Routine