Etowah Strength and Conditioning- Week 8/6–8/10 MondayTuesdayWednesdayThursdayFriday Squats 5-5-5-5 Feet Elevated Push up 4x10 DB Bench 4x8 DB RDL’s 4x10

Etowah Strength and Conditioning- Week 8/6–8/10Monday Tuesday Wednesday Thursday Friday

Squats 5-5-5-5

Feet Elevated Push up 4x10

DB Bench 4x8

DB RDL’s 4x10

Linear Speed

Arm Drills

3x15 sec.

1.Seated Arm Swings

2.Standing Arm Swings

Bench press 5-5-5-5

Wall Balls 4x10

Power Pulls 5-5-5-5

Swimmers Press 4x8

Front Squats 5-5-5-5

DB Bent Rows 4x10

Burst Training

1.Sprint/BP

2.Box Jumps(spd)

3.Chest Press

4.Chargers /Side shuffle

5.L-1ft hop/2ft hop

Power Cleans 5-5-5-5

Dips 4x10

Incline 5-5-5-5

DB RDL 4x10

Hang Cleans 5-5-5-5

Pull Ups 4x8

3. Dynamics

4. Walls Runs

5. Belly Starts x10

6. Starts 20 yds x10

7. Sprints 40 yds x 6

1. L-1ft run/2ft run

2. L-skier hop/icky

3. L-Scissors/1in-2 out

4. H-1ft run/2ft run

DB Squat Jumps

4x10

Chin ups 4x8

10-10-10

Knees to elbows

Big Scissors

Burpies

Mason Twists

Static Stretch x 10+ min

25 x each

Crunches

Leg Lifts

Big Scissors

Rev. Crunches

5. H-side shuffle/Lateral Run

15-15-15

Knee Ups/KTB

Big Scissors

Split Leg/Toe Touch

In/Outs

Pulse Ups

Mason Twists

Leg Climbs L and R

Static Stretch Rev. Crunches

Etowah Strength and Conditioning-Week 8/13-8/17Monday Tuesday Wednesday Thursday Friday

Squat

Bench Press

Power Pull

5-5-5-5-5

Work to 5 rep Max

Warm Ups

Walking Lunges

Inch Worms

Spider man Walks

Bench Press

Hang Clean

Front Squat

5-5-5-5-5

Work to 5 rep Max

Warm Ups

Walking Lunges

Inch Worms

Spider man walks

Dynamics

Power Clean

Incline

Overhead Squats

(light weight)

5-5-5-5-5

Glute Hams

Glute Ham Sit Ups

Big Scissors

Knee Ups

10-10-10

Dynamics

Plyometrics

Standing Long Jump

Single leg Run

Single Leg Plyos

Glute Hams

Push Ups

2-way shoulder fly

Chin Ups

10-10-10

Plyometrics

Standing long jump

Single leg runs

Single leg Plyos

Red Zone Workout

Static Stretch Accelerators

Sprint Progression

10’s, 20’s, 30’s, 40’s

Wall Walks

Core

Core

In/Outs

Big Scissors

Hole Punchers

Leg Lift/Hip Thrusts

Change of Direction

Cone Drills

Ladder/small hurdles

Static Stretch

Etowah Weight Training- Week 1/30-2/3Monday Tuesday Wednesday Thursday Friday

Squats 4-4-4-4-4

Feet Elevated Push up 5x10

Military Press 4-4-4-4-4

DB Squat Jumps 5x10

Speed Tracs 3x15 sec/10 sec rest

1.Sprint/BP

2.Chest Press

3.Rocket Jumps

4.Ham Curls

5.Chargers

Bench 4-4-4-4-4

Wall Balls 5x8

Hang Clean 4-4-4-4-4

Bicep Curls 5x8per arm

Front Squat 4-4-4-4-4

One Arm Rows 5x8

Red Zone Workout!

The Wildcat

10-1

Knee Ups/Knees to bows

Push ups

PC 4-4-4-4-4

Close Grip Push up

5x8

Incline 4-4-4-4-4

Wall Balls 5x8

Ball Slams?

Power Pulls 4-4-4-4-4

Pull Ups 5x8


2. L-skier hop/icky

3. L-Scissors/1in-2 out

4. H-1ft run/2ft run

DB Front Squat/Push

Press w/

10-35 lbs

For Time!

Overhead Squats

5x8 (light)

Plate Raises 5x8

Glute Ham Sit Ups

Leg Lift/Hip thrusts

Knee Ups/Knees to bows

10-10-10

5. H-side shuffle/Lateral Run

25 x each

In and outs

Hole Punchers

Big Scissors

Rev Crunches

COMPETE!

FINISH!

Red Zone Plyo workout 10-1

Squat Jumps

Tuck Jumps

Split Jumps

Knee Ups

Split Leg Toe Touches R and L

Mason Twists

Static Stretch! Push Yourselves!


Squats 3-3-3-3-3

2-way shoulder 5x10

Bench 3-3-3-3-3

Lunges 5x6 per leg

Speed Tracs

3x15 sec/10 sec rest

1.Sprint/Side Shuff

2. Rows

Bench 3-3-3-3-3

Wall Balls 5x8


CW push ups 5x8

Red Zone Plyo workout 10-1

Squat Jumps

Tuck Jumps

Split Jumps

PC 3-3-3-3-3

Tricep PD’s 5x8

DB Incline 3-3-3-3-3

Leg Ext 5x10


Chin Ups 5x8

3. Rocket Jumps

4. Hip Flexors

5. Standing A-skip

FS/PP 3-3-3-3-3

One Arm Rows 5x8

Per arm

Static Stretch!

1.Mnt Pose L/R

2.Split Ham/ Runners Pose L/R

3.Cat Stretch

CW Squats 3-3-3-3-3

Swimmer Press 5x10

25 of each

Burpies

Tuck Jumps

Knee Ups

1. MB-Seated CP

2. MB-Seated PP

3. MB-Side Rotation

4. MB-OH throws

15-13-11

Knee Ups/KTB

Wall Balls

DB Swings

4. Butterfly

5. Quad Stretch

6. Plank/UD/DD

7. Shoulders

15-15-15

Knee Ups/KTB

Big Scissors

Split Leg/Toe Touch

Hole Punchers

Reverse Crunches

Calf Raises

FOR TIME!

5. Big scissors

/mason twists

Rev. Crunches


Squats 2-2-2-2-2

Plyo Push ups 5x10

Incline 2-2-2-2-2

2 way lunge 5x6

Speed Tracs


1.BP/Sprint

2.Chest Press

3.Rocket Jumps

Bench 2-2-2-2-2

DB FS/PP 5x8


Wide Push ups 5x10

Linear Speed

Arm Drills

1.Seated Arm Swings

2.Standing Arm Swings

PC 2-2-2-2-2

CW Push ups 5x10

WG Bench 2-2-2-2-2

Glute Hams/Leg Ext.

6x8


Pull Ups 5x8

4. Donkey Kicks

5. Chargers

Field Stations

1. W Drill/SP-SP

2. W Drill/SP-SH

CW Squats 2-2-2-2-2

Swimmers Press 5x10

3. Dynamics

4. Walls Runs

5. Belly Starts x10

6. Starts 20 yds x10

7. Sprints 40 yds x 6

Overhead Squats

5x6

2-way shoulders

5x10

15-15-15

Burpies

Reverse Crunches

Hole Punchers

Knee Ups

3. H-1ft run/2 ft run

4. H-2 ft jump/1 ft hop

5. H-Shuffle/Lateral Run

25 of each

In and Outs

Bicycle(25sec count)

Big Scissors

GH Sit Ups

Static Stretch x 20 min 18-14-12

Wall Balls

Burpies

Push ups

In and Outs

GH Situps

DB Swings

Leg Lift/Hip Thrust

Knee Ups

Trunk Rotations

Leg Climbs L and R

Etowah Weight Training- Week 2/21 – 2/24Monday Tuesday Wednesday Thursday Friday

Presidents Day

OFF!

Squats 1-1-1-1-1

WG push ups 5x10


DB Squat Jumps 5x8

Speed Tracs


1.Sprint/BP

2.Standing Bicep

Curls

Bench 1-1-1-1-1

Lateral Hurdle hops

5x10

PC 1-1-1-1-1

Tricep Ext. 5x8

Ladder Drills

Form Running

10x20’s

6x40’s


Pull Ups 5x8

3. Rocket Jumps

4. Hamstring Curls

5. A skip, Frankensteins,

Side Lunges

Squat Jumps 5x6

Chin Ups 5x8

Static Stretch!

10-1 The Wildcat

Wall Balls

Knee Ups

Hang Cleans

(95, 115, 135 lbs)

1. In & outs/Bicycles

2. Big Scissors/Hole Punchers

3. MB-Seated chest Pass

3 Rounds: AMRAP

30 second sets

GH situps

Power pulls (95/135)

Burpies

25 of each

In and Outs

Hole Punchers

Big Scissors

GH Sit Ups

4. MB-Seated Rainbow throws

5. MB-Partner situps

Leg Lift/Hip Thrust

Knee Ups

Trunk Rotations

Leg Climbs L and R


Squats 5-5-5-5-5

Swimmers Press

5x8


Lunges 5x6 per leg

Speed Tracs


1.Sprint/Side Shuff

2.Rows

3.Rocket Jumps

Bench 5-5-5-5-5

GH/Leg ext. 4x10


Plyo-Push ups 5x10

COD Drills

1.Dynamics

2.Plyos

3.Line Drills

4.W-Drill/Spr/Spr

PC 5-5-5-5-5

Tricep Ext. 5x10

DB Bench 5-5-5-5-5

Wall Balls 5x12


Pull Ups 5x8

4. Donkey Kicks

5. Green Bands-Chargers/BP

CW Squats

5-5-5-5-5

2-way shoulder flys

5x12

5. W-Drill/Spr/Side Shuff

6. W-Drill/Spr/BP

7. Reaction Drills

8. Static Stretch

Squat Jumps 5x8

Chin Ups 5x10

15-15-15-15

Knees to elbows

GH Situps

Rev. Crunches


2. L-Scissors/2 in 2 out

3. L-Hop scotch/Icky shuffle

20-15-10-5

DB Swings

Crunches

GH Situps

Hole Punchers

25 of each

In and Outs

Split leg toe touch L/R

Leg Lifts

4. H-2 ft jump/side jump

5. H-Side shuffle/lateral run

Crunches

Rev. Crunches

Knees to elbows

Heel Ups


Squats 4-4-4-4-4

DB Swings 5x15

CG Bench 4-4-4-4-4

Split Jumps 5x12

Speed Tracs


1.BP/Sprint

2.Bicep Curls

3.Rocket Jumps

Bench 4-4-4-4-4

DB FS/PP 5x8


Side Tri Rise 5x10

Per arm

COD Drills

1.Dynamics

2.Plyos

3.Line Drills

4.W-Drill/Spr/Spr

PC 4-4-4-4-4

WG Push ups 5x12


Leg Ext./GH 4x8


Pull Ups 5x8

4. Hip Flexors

5. Burpies-AMRAP

OH Squats! 5x6

Pull ups/Fat man Rows 5x8


6. W-Drill/Spr/BP

7. Reaction Drills

8. Static Stretch

Squat Jumps 5x6

Chin Ups 4x10

25 of each

In and Outs

Bicycles

Big Scissors

1. Tire Squats (BW Squats)AMRAP

2. Wall Walks-30 reps

3. Push ups-AMRAP

Static Stretch!

Yoga Routine

1.Vinyasa

2.RP/CP

3.Warrior 1

2 Rounds of 25

Knee Ups

Hole Punchers

Mason Twists

Crunches

Leg Lifts

Heel Ups

Leg Climbs L and R

Mason Twists

4. L-Skier hop/icky shuffle

5. L-lateral run/karayoke

4. Warrior 2

5.Lying Down HS

6.Quads

7.Calfs

Leg Climbs L and R

Trunk Rotations

Etowah Weight Training- Week3/12– 3/16

Monday Tuesday Wednesday Thursday Friday

Squats 3-3-3-3-3

Swimmers Press

5x12

CG Bench 3-3-3-3-3

Split Jumps 5x12

Speed Tracs


1.Sprint/Side run

2.Chest Press

3.Rocket Jumps

Bench 3-3-3-3-3

Leg Ext/GH 4x10


Dips 5x10

COD Drills

1.Dynamics

2.Plyos

3.Line Drills

4.W-Drill/Spr/Spr

PC 3-3-3-3-3

WG feet elevated push ups 5x12

Incline 3-3-3-3-3

1arm DB snatch 5x8

Power Pull 3-3-3-3-3

Pull ups 4x10

4. Ham. Curls

5. Chargers-Sprint, Side shuff. Karayoke

FSquat 3-3-3-3-3

Bent Flys 5x10


6. W-Drill/Spr/BP

7. Reaction Drills

8. Static Stretch

OH Squats 5x10

Chin ups/Fat man Rows 4x10

The Wildcat 10-1

Wall Balls

Knees to elbows

Hang Cleans

1. H-2 ft jump/side jumps

2. H-1 ft run/2 ft run

3. MB-Parner situps

10-1

Chin Ups

Push ups to chest

Burpies

9. Core routine

300-350 reps

Static Stretch!

4. MB-Pike pass/side rainbow throws

5. C-Big Scissors/Crunche


Squats 2-2-2-2-2

2 way shoulder flys 5x12

WG Bench 2-2-2-2-2

DB FS/PP 5x8

Yoga Routine

1.Mnt Pose

2.Runners Pose

3.Split Leg hamstring

Bench 2-2-2-2-2

Tuck Jumps 5x12


Plyo push ups 5x10

Form Running

Arm Drills

Belly Starts

10x10’s

10x20’s

PC 2-2-2-2-2

CW Push ups 5x12

Incline 2-2-2-2-2

2 arm DB snatch 5x12


Pull ups 5x8

4. Right angle pose

5. Etc.

CW Squats 2-2-2-2-2

One arm Rows 5x10

Per arm

5x40’s Squat Jumps 5x8

Chin Ups 5x8

25 of each

Crunches

Rev crunches

Leg lifts

Pulse ups

Med Ball Core Work

Pike-chest pass

Pike Rainbow throws

Pike-Mason Twists

Isometrics

Static Stretch! Core-250 Reps of your choice!

Hole punchers

Big scissors

Trunk rotations

Knees to elbows

Leg climbs L and R

Etowah Weight Training- Week 3/26-3/30

Monday Tuesday Wednesday Thursday FridaySquats 1-1-1-1-1

WG Push ups 5x15

Military Press 5x10

2 way lunges 5x6

Per leg

Speed Tracs


1.BP/Sprint

2.Bicep Curls

3.Rocket Jumps

Bench 1-1-1-1-1

Bumper Drills 5x12


Dips 5x12

10-1

Squat Jumps

Tuck Jumps

Split Jumps

PC 1-1-1-1-1

Tricep Ext. 5x8

Bench 1-1-1-1-1

Leg Ext/GH 4x10


Pull Ups 4x10

4. Hip Flexors

5. A skip, Frankensteins,

Side Lunges

DB Squat jumps 5x8

Chin Ups 5x8

Static Stretch! BW Squats 5x12

DB Swings 5x15

Core Work

In and Outs

Hole Punchers

Crunches

Rev. Crunches

1. Line Jumps

2. Tuck Jumps


4. L-Hop scotch/skier hop

2 rounds of 25

GH Situps

Leg Lifts

Mason Twists

Knees to elbows

Core 250 reps of your choice!

Big Scissors

Crunchy Frog

Leg Climbs L and R

Fire Hydrants L and R

5. L-scissors/2 in 2 out

Split Leg toe touches L and R

Kick Backs L and R


Squats 5-5-5-5-5

WG pushups 5x15

CG Bench 5-5-5-5-5

Leg Ext/GH 6x10

The Wildcat10 to 1Wall BallsKnee Ups/TTBHang Cleans 135 Lbs

Bench 5-5-5-5-5

Tuck Jumps 5x15


Plyo Push ups 5x12

Speed Tracs


1.Sprint/BP

2.Chest Press

PC 5-5-5-5-5

2 way shoulder fly

5x12

Incline 5-5-5-5-5

DB squat jump 5x12

Power pull 5-5-5-5-5

Pull ups 5x8

Squat Jumps 5x10

Swimmers press 5x12

3. Rocket Jumps

4. Ham curls

5. Chargers/BP

Front Squat 5-5-5-5-5

1 arm rows 5x10 per arm

25 of each

In/outs

Bicycle

Crunchy frog

WL situps

3 rounds of 25

Crunches

Rev. Crunches

Leg Lifts

Hole Punchers

1. L-1 ft run/2 ft run

2. L-lateral shuff/2 in2out

3. L-Skier hop/icky

250 reps of your choice!

Leg climbs L and R

Leg lifts

Pulse ups

Seated pike pass x100

4. Pro shuttle x6

5. Star Drill x4



Squats 4-4-4-4-4

Wall Walks 5x15

DB Bench 4-4-4-4-4

RDL 5x12

Speed Tracs


1.Sprint/BP

2.Chest Press

Bench 4-4-4-4-4

Leg Ext./GH 6x8


Side Tri Rise 5x12 per arm

Speed Tracs


1.Sprint/ass. Side run

2.Rows

PC 4-4-4-4-4

Plate raises 5x12

Incline 4-4-4-4-4

DB Squat/Calf Raise

5x12

HC 4-4-4-4-4

Pull ups 5x8

3. Rocket Jumps

4. Ham curls

5. Chargers/BP

DB FS/PP 5x8

(thrusters!)

Dips 5x10

3. Rocket Jumps

4. Hip Flexors

5. A skip/FrankS/

Side Shuffle

CW Squats 5x10

(light weight)

Chin Ups

12-10-10-8-8

25 of each

In/outs

Bicycle

Crunchy frog

WL situps



3. L-Skier hop/icky


1. Burpies

2. Wall Walks x35

3. Line Drills

4. Squat Jumps

5. Pro shuttle x6

250 reps of your choice!

Leg climbs L and R

Leg lifts

Pulse ups

4. Pro shuttle x5

5. Burpies Amrap

Seated rainbow pass

x100



Squats 3-3-3-3-3

DB military 5x10

Incline 3-3-3-3-3

DB RDL 5x10

Speed Tracs


1.Sprint/ass. Side run

2.Rows

Bench 3-3-3-3-3

Leg Ext./GH 6x8


Upright rows 5x10

Speed Tracs


1.BP/Sprint

2.Bicep Curls

PC 3-3-3-3-3

Plate raises 5x12

Bench 3-3-3-3-3

DB Squat/Calf Raise

5x12

HC 3-3-3-3-3

Pull ups 5x10

3. Rocket Jumps

4. Hip flexors

5. A Skip/Side shuff/frankensteins

OH Squats 5x10

Dips 5x10

3. Rocket Jumps

4. Donkey kicks

5. A skip/FrankS/

Side Shuffle

CW Squats 5x10

(light weight)

Chin Ups

12-10-10-8-8

25 of each

Crunches

Rev. Crunches

Trunk Rotations

Leg lifts



3. L-Skier hop/icky


1. Burpies

2. Wall Walks x35

3. Line Drills

4. Squat Jumps

5. Pro shuttle x6

18-14-12

Wall Balls

Burpies

Push ups

Pulse ups

Knees to elbows

Crunchy frog

Leg climbs L and R

4. H-2 ft jump/1 ft hop L and R

5. H-1ft run/2 ft run

Static Stretch!

Sprayberry Weight Training- Week 4/30-5/4


Squats 2-2-2-2-2

Wall Walks 5x12

CG Bench 2-2-2-2-2

Lunges 5x8 per leg

Free Day! Bench 2-2-2-2-2

Leg Ext./GH 6x8


Pull Ups 5x8

Speed Tracs


1.BP/Sprint

2.Bicep Curls

PC 2-2-2-2-2

Plate raises 5x12

Bench 2-2-2-2-2

DB Squat/Calf Raise

5x12

HC 2-2-2-2-2

Bent Flys 5x10

Squat Jumps 5x8

Dips 5x10

3. Rocket Jumps

4. Donkey kicks

5. A skip/FrankS/

Side Shuffle

CW Squats 5x10

(light weight)

Chin Ups

12-10-10-8-8

25-25-25

Crunches

Hole Punchers

Rev. Crunches

Leg Lifts


1. Burpies

2. Wall Walks x35

3. Line Drills

4. Squat Jumps

5. Pro shuttle x6

25 of each

Ax Swings

Knees to elbows

GH Situps

Burpies

Static Stretch!

Crunches

Trunk Rotations

Leg climbs L and R

Documents

Etowah Strength and Conditioning- Week 8/6–8/10 MondayTuesdayWednesdayThursdayFriday Squats 5-5-5-5 Feet Elevated Push up 4x10 DB Bench 4x8 DB RDL’s 4x10