Sport Fitness Workouts

Daily workouts for coaches and their athletes.

Friday 171711

POSTED DATE: FRIDAY, NOVEMBER 17TH 2017

Sport

Skill:
2-3 Rds
Barbell Complex
5 S20H
5 Front squats
5 RDL

ExercisesSetsRepsPercentageNotes
Location
Squat Racks 1a) Front Squat 5,3,3,1,1,1 80,85,90,95,100,100+%  
  1b) Slam balls 4 10    
Platforms 2a) Push press 4 5    
  2b) 4 way deadbugs 4 15    
hallway 3a) Body primal complex 5 4   5 DB squats, 5 reverse lunges each leg, 5 box step ups each leg
  3b) OH plate sit ups 4 12    


Thursday 171411

POSTED DATE: THURSDAY, NOVEMBER 16TH 2017

Sport

Skill:
2-3 Rds
Barbell Complex
5 S20H
5 Front squats
5 RDL

Exercises                                            Sets  Reps   Percentage               Notes
Location
Squat rack 1a) Strict Press 5 3 75,75,80,80,85%  
  1b) Box jumps 4 4   tall as possible
Plaform 2a) BB bent over row 4 8    
  2b) 1 arm alt kb swing 4 16    
hallway 3a) Jumping lunges  4 16    
  3b) ipslateral deadbugs 4 20   alt legs

Wednesday 171511

POSTED DATE: WEDNESDAY, NOVEMBER 15TH 2017

Sport

Skill:
2-3 Rds
Barbell Complex
5 S20H
5 OH squats
5 RDL

Exercises                                                  Sets Reps Percentage         Notes
Location
Squat Racks 1a) Pause back Squat  5 3 75.75,80,80,85%  
  1b) Banded pillar rotation 4 10   each side
platform 2a) Bulgarian split squat 4 8   each leg
  2b) ABC planks 3      
hallway 3a) Single leg RDL to press 4 6   each leg
  3b) DB thrusters 4 8   AHAP 

Tuesday 171411

POSTED DATE: TUESDAY, NOVEMBER 14TH 2017

Sport

Skill:
2-3 Rds
Barbell Complex
5 Hang cleans
5 Strict Press
5 RDL

ExercisesRepsWtsPercentageNotes
Location
Platform 1a) Power Cleans 5 2 80,80,85,85,90%  
  1b) Windshield wipers 4 10   each side
squat racks 2a) Hanging knee raise w/ twist alt. sides 4 8   each side
  2b) Wt bench dips 4 20    
hallway 3a) Jump squat 4 10    
  3b) Partner hamstring curls 4 8   each leg

Monday 171311

POSTED DATE: MONDAY, NOVEMBER 13TH 2017

Sport

Skill:
2-3 Rds
5 athletic burpees 
5 air squats
5 sit ups

Exercises                                             Sets  Reps   Percentage         Notes
Location
Squat racks 1a) Barbell bench press 5 3 75,75,80,80,85% use a spotter 
  1b) Banded pullof 3 12   each side
Platform 2a) Eccentric pullups  4 6   4 seconds, recommend they use bands  
  2b) Plated pushup 4 8   each side
hallway 3a) Split lunges 4 8   each leg 
  3b) Banded kb swing 4 8