May 18th

Crossfit:
Bench 95 pounds for boys 55 for girls
30 reps of bench
500 jump ropes
20 reps of bench
500 jump ropes
10 reps of bench
500 jump ropes

Fitness
Filthy 50 With upper body only
Goal of 1000 reps for the day

Athlete
Bench 5-4-3-2-1
hang Clean 3x 5
Upright Row on Bosu Ball 3x 5
Dumbell Jump Press 3x 5
Uneven pushups 20 each arm
Dips 50
Chinups 2 x fail

May 15

Crossfit: Fran 21-15-9 of Thrusters and Pullups Maybe the most popular crossfit workout

Fitness:
Med Ball Routine
Lunges 50
100 Crossover Crickets
Leg exercises sets of 20 reps

Athlete: Squats 3x 8
Jump Shrugs 3x 5
Lunges 50
Overhead Squat 4x 5
Vertimax
Power 1x8 warmup
Quick 3x 5
Ankle Hops 25 Reps
Power Jumps 1x 8 cooldown
Plyo Stand Jumps 30

May 14

Crossfit:
GHD Situps 20
Box Jumps 30
Wall Balls 20
Lunges 30
Walkouts 20
As many rounds as possible in 20 mins

Fitness
100 crunches
25 pushups
100 ab crickets
25 step ups
100 swiss ball crunches
25 lunges
2 rounds

Athlete
Bench prgram
Hang cleans 4x 4
Pullups 2x fail
Dumbell Pushup and row 20
Lat Plyo Box 50 touches
med ball routine

What is crossfit

Pretty good video showing basic principles of crossfit



I don't agree with all of their ideas and don't think their representation of speed and accuracy is accurate. However there is no doubt that this type of training will work for some people and there goals.

May 13th

Crossfit: Cindy
5 Pullups
10 Pushups
15 Air Squats
As many rounds as possible in 20 mins



Fitness: Total Body
Dumbell Bench
Squat Machine
Shoulder Press
Leg Press
Ab Crickets
Flutter Kicks
Lat Pulldown
20 reps of each as many rounds as possible in 35 mins

AB Crickets



Athlete: Core
100 Ab Crickets
100 Flutter Kicks
25 Overhead Air Squats
100 Swiss Ball Crunches
25 Good Mornings With Med Ball
25 Roman Chair
50 Pullovers
10 Walkouts
100 Crossing Ab Crickets

May 12

Crossfit: Deck of Cards
Hearts= pushups
Diamonds = situps
spades = burpees
clubs = ab crickets

Fitness
100 crunches
25 pushups
Cardio Day

Athlete
Squats 4x 5
Jump Shrugs 4x 5
T- Bar Row3x 8
Vertimax
Warmup Quick 1x 8
Poer 3x 5
Quick 3x 8
Ankle hop 25
Quick 1x8 cooldown

May 11

Crossfit:
1/2 Body Weight Bench Press
Pullups
100% Body Weight Squats
Sets of 21-15-9 For each

Fitness
Med ball routine
Dumbell upper body lifts with sets of 20 reps
100 Flutter Kicks


Athlete
Bench program
50 jumping pullups
4x 5 hang cleans
25 uneven pushups per arm
100 ab crickets
Upper body dumbell lifts when done

Testing: Sit and Reach




Good examples of how Power Lifting will help your scores for the combine