Dec 17-20 Athletic Development

High School
Conditioning - See COTD

Main Work
Upper:
1A. 5x5 Barbell Bench
1B. 5x10 Ring Row

2A.50 V-Ups

2B.50 Band Hammer Curls
2C.75 DB OH Extensions

Main Work
Lower:
1A. 5x5 TBDL
1B. 5x5 GHD

2A.50 MB Russian Twists
2B. 50 KB Swings

Middle School Tuesday
»2 Lap Warm-Up & 3 Person Assault Bike
»Strength/Agility Circuit 
»» 15x LR Ring Mountain Climbers
»» Hand Ladder
»» 10x Split Squats
»» 10x DB Row
»» 5x Box Jump & Depth Jump
»» 8x Plyo Lunges from Pad
»SAQ Form
»» Lateral Bounds

Middle School Tuesday
»Conditioning First! Alone, you must do any order:
»» 15 Cals on bike
»» 50 Pushups
»» 50 Squats
»» 50 Situps
»» 50 Starjacks
»Strength/Agility Circuit 
»» D/B Heavy Medball Carry
»» 10-20 Straight Arm Ring Knee Tucks
»» 3 LR MB Get Up (NO ARMS)
»» 10 LR Balance SLDL
»» 10 Plyo Pushup or Walk Up to 12"
»» 15 V-Situps
»FORM
»» HINGING
»» PUSHUPS
»» SQUATS

Mon/Wed 730p Soccer
»COTD
»SAQ:
Square Drill
Square Drill with Plate
»Strength:
3x5 KB Front Rack Squat// 3x10 Ring Row
3x20 Hamstring Jammer // 3x5 Toe Tap and Reaction Lat Pass

Mon/Wed 730p Soccer
»COTD
»SAQ:
Toe Taps
Toe Taps with Resistance
Toe Taps with Reaction Based
»Strength:
3x5 TBDL// 3x5-10 Pullup
3x10 DB 1 Arm BP // 3x:30s Weighted Plank