“Monday, November 7th + Wednesday, November 9th Workouts”

Monday, November 7th, 2016 Training: Warm-Up: Agility Ladder Lunges + Concentration of Skill: Jump Rope Skill + Stretch Routine: 1:00 of Spiderman Stretch/each side x 2 sets 1:00 of Cat/Camel Stretch x 2 sets + Conditioning of the following: 3 Sets of the following: :30 of Plank Holds 1:00 of Jump Rope 1:30 of Agility…

“Monday, October 17th + Wednesday, October 19th Training Week

Monday, October 17th, 2016 Training: 3 Minutes Zone 1 Airdyne/Assault/Run + Stretch Coach Option x 3-5 Minutes + Introduction of Proper Goblet Squat Form/Technique + Game/Agility Choice Pick-Up + Throw Game + Conditioning of the Day: 5 Sets of the following: 10 Goblet Squats Run 100 Meters *Rest as needed between sets* + Wednesday, October…

“Wednesday 10.12.2016 Vagabond Kids Workouts”

Wednesday, October 12th, 2016 Training: Warm-Up of the following: 3 Minutes Zone 1 Airdyne/Assault/Run + Stretch Coach Option x 3-5 Minutes + Game of Choice: 10 Minute Max Time + Conditioning of the Day: On the Minute, Every Minute x 12 Minutes of the following: Minute 1: 30 Second Plank Hold Minute 2: 45 Second…

Summer Week Training 3

6/6/16  Warm Up: Stretch: A1: 12 Fast Sit Ups x 3 A2: Split Squats No wt 8 repsx 3 Workout: AMRAP in 12 minutes of; 30 sec Airdyne 20 Walking lunges 10 DB shoulder to over head 6/10/16  Dynamic stretch  Workout is  Partner workout today! 6 rounds of: 200 Meter Run 21 Kettle bell swings 12 Pull…

“Summer Week Training 2”

5/30 Warm Up: Stretch A1: Bench Press with Bar 6-8 reps x 3 sets A2: Back Ext 8-10 reps x 3   Workout: 5 Rounds of 60 M farmers Carry 8 Air Squats 8 Push Press 8 Cal AD or 100 M run  6/3 Warm Up: Circle Stretch A1: FLR on rings 15-20 sec A2:Back…

“Summer Training Week 1”

5/27-Tuesday Warm Up: Circle Stretch: Hamstrings and Shoulders Partner workout: Teams of 2 complete: 50 Cal Row 50 Burpees 50 DB cleans 50 Sit ups 50 Push Press 50 Burpees 50 Cal Row/ 600 M run 5/30-Friday Warm Up: Stretch A1: Bench Press with Bar 6-8 reps x 3 sets A2: Back Ext 8-10 reps…