SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 7 8 ***** 9 OYO 10 OYO 11 OYO Workout 1 Workout 2 Workout 3
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1 January ***** 9 OYO 10 OYO 11 OYO Interested football player mee)ng Workout 1 Workout 2 Workout OYO 16 OYO 17 OYO 18 OYO MLK Day Workout 1 Workout 3 LMS Workout 1 and OYO 23 OYO 24 OYO 25 OYO Workout 3 Workout 4 Workout 1 and 2 BASKETBALL HOME Workout OYO 30 OYO 31 OYO Workout 1 and 2 Workout 3 Workout 4 BASKETBALL HOME
2 February OYO 2 3 Workout OYO 6 OYO 7 OYO 8 OYO 9 10 Workout 6 Workout 1 Workout 2 Workout OYO 13 OYO 14 OYO 15 OYO 16 OYO 17 Workout 4 Workout 3 Workout 2 Workout 1 Twice Workout OYO 20 OYO 21 OYO 22 OYO 23 OYO 24 Winter Break Winter Break Winter Break Winter Break Winter Break Workout 3 Workout 4 Workout 5 Workout 6 Workout Parent Mee)ng Workouts 2:45-4:30 Parents Mee*ng 4:45 Workouts 2:45-4:30 Workouts 2:45-4:30
3 March Workouts 2:45-4:30 Workouts 2:45-4:30 Workouts 2:45-4: Workouts 2:45-4:30 Workouts 2:45-4:30 Workouts 2:45-4:30 Conferences Workouts 2:45-4:30 Workouts 2:45-4:30 Workouts 2:45-4: PARENT MEET TWD 31 Workouts 2:45-4:30 Workouts 2:45-4:30 Parents 4:45 Workouts 2:45-4:30 No School OYO On your own
4 April Sell Pepsi 2 Sell Mountain Dew 3 Sell Gatorade 4 Sell Waters 5 Sell Sunkist 6 Sell Dr. Peppers 7 Jog 1 mile rest 2 minutes Sprint s Rest 30 sec between 5 x 25 pushups/50 Squats Sprint 20-50s 5 sets 25 Push ups/50 Air Squats Core: 10 sets 25 crunches Jog for 2 minutes do 20 burpees Do this 5 )mes Core: 1 minute planks between each set Jog 2 miles or 20 mins 200 push ups 300 air squats Workouts 2:45-4:30 Workouts 2:45-4:30 Workouts 2:45-4:30 Rest Parent Mee)ng Pepsi Sales Due Workouts 2:45-4:30 Parents- 4:45 Workouts 2:45-4:30 Workouts 2:45-4: ^ 28 Workouts 2:45-4:30 Pads Workouts 2:45-4:30 Pads Workouts 2:45-4: Spring prac*ce #1 2:45-5:00 ^ Mandatory fundraiser
5 May 2018 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY April Spring Prac+ce #1 2:45 5:00 Spring Prac+ce #2 Spring Prac+ce #2 Spring Prac+ce #4 Spring Prac+ce # Spring Prac+ce #6 Spring Prac+ce #7 Spring Prac+ce #8 Spring Prac+ce #9 Spring Prac+ce #10 4:30-6: On Your own Jog 1 mile 5 sets 25 Push ups/50 Air Squats Jog 1 mile On Your own 10- Sets 30 second sprint 30 second rests 10 Burpees 30 seconds rest On Your own Jog 2 miles 4 rounds 25 crunches 25 v ups 25 rocky sit-ups On Your own 20 minutes AMRAP 10 pushups 15 sit-ups 20 squats On Your own Jog 1 mile 25 burpees Rest 2 minutes Repeat 4 (mes 21 OYO 22 OYO 23 OYO Jog 2 miles AMRAP 15 minutes 25 Jump Knee Tucks 25 Mountain Climbers 25 Air Squats Sprint s 25 pushups between each Jog 1 mile Jog 1 mile 100 squats Do this 3 )mes yard sprints Rest 28 OYO 29 OYO min AMRAP 5 burpees 10 push ups 15 sit ups 20 Squats Jog 2 miles for -me do 25 pushups every 2 minutes during the jog Rest Rest SATURDAY
6 June 2018 There are 20 total possible workout days for this summer (including WGHS CAMP). Players will be required to make 12 total workouts. Players that do not meet this requirement will have makeup running for the days they are short of the 12 workouts. If a player misses workouts due to a4ending sports camps, those camp days can count toward their required 12 workouts. Please let Coach Bradley know in advance of any important dates. 1 OYO 2 10 rounds 10 burpees 20 squats 30 sit ups 3 4 WGHS CAMP 5 WGHS CAMP 6 WGHS CAMP 7 WGHS CAMP 8 9 Counts toward your workouts. $50 cost per player OYO 12 OYO 13 OYO 14 OYO Workout 1 and 2 Workout 3 and 4 Workout 2 and 5 Workout * 19* 20 21* Work outs 8:30-11 Work outs 8:30-11 Work outs 8: * 26* 27 28* Work outs 8:30-11 Work outs 8:30-11 Work outs 8:30-11
7 July OFF 3 OFF 4 OFF 5 OFF 6 OFF Work outs 8:30-11 Work outs 8:30-11 Work outs 8: * 17* 18 19* Work outs 8:30-11 Work outs 8:30-11 Work outs 8: * 24* No Workouts 28 ^ Work outs 8:30-11 Work outs 8:30-11 Work outs 8:30-11 Li#-A-Thon ^Mandatory fundraiser 9-11 am
8 August 2018 PICTURE DAY TBD 1 First day of School Meet new enrollees NO PRACTICE Prac%ce 3:00 4:30 First day. Helmets only Prac%ce 3:00-5:00 Helmets only First day pads Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 4: Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 4: Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Prac%ce 3:00 4: Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game
9 September 2018 WE PRACTICE ON HOLIDAYS. PLAN TO BE AT PRACTICE. MISSING HOLIDAY PRACTICES WILL BE COUNTED AS AN UNEXCUSED ABSENCE LABOR DAY Prac%ce 9 AM Prac%ce 3:00 5:30 Game Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game 30
10 October Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game Prac%ce 3:00 5:30 Prac%ce 3:00 5:30 Game Fall Break 16 No School 17 Playoffs Prac%ce 9 am Prac%ce 9 am Game No prac(ce Championship Film 2:30-3:30 Prac%ce 3:45-5:00 Prac%ce 3:00 5:30 Game
11 November Banquet Banquet 6pm
12 December Merry Christmas 30 31
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JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
Fall 2018: Spring 2019:
Fall 2018: Fall 2018 Opening Weekend Fall Break 2018 Thanksgiving Break 2018 Finals Week Fall 2018 Winter Break 2018 Spring 2019: Spring 2019 Opening Weekend Spring Break 2019 Easter Break 2019 Finals
GENERAL WORKOUT OF THE DAY ~ July 2016 ~
Sunday, 03 July 2016 Monday, 04 July 2016 Tuesday, 05 July 2016 Wednesday, 06 July 2016 Thursday, 07 July 2016 Friday, 08 July 2016 Saturday, 09 July 2016 3 Rounds for time of: 21 Walking Lunges with Overhead
Y-Play Activities. October
Y-Play Activities October Now that we have had a month of our new programs, Y-Fit Kids and Just-4-Kicks, for the Y-Play (Childwatch) Program, there are some small adaptions we are making to the programs.
Cardio For Your Core
Cardio For Your Core Disclaimer See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician.
Go as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury.
#FASTFITMOMS Workouts WORKOUT GUIDELINES: Follow your calendar track as best as you can (Beginner, Intermediate, Advanced). You can do the workouts any day that works best, but try to spread them out to