Monthly Archives: July 2014

Week # 5 (Week of 7/27/14)

Friday 8/1/14- 30 minutes warm-up followed by SDS (8) and 12*75m with over unders and 1- split squats (25 each leg)2- burpees (25) 3- Coes (50) 4- Mountain climbers (50) 5- 100 ups (100) and 6- froggies (thanks Bernie!) 2 laps … Continue reading

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Week # 4 (Week of 7/21/14)

  HELP SHIV WHO HELPED US OUT WITH HIS GREAT EAGLE SCOUT PROJECT! PLEASE PASS THIS ON TO YOUR PARENTS!!!! Friday 7/25/14-30 minutes easy followed by SDS (8) and 12 x 110m sprints with drills.  2 laps coolie followed by … Continue reading

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Week #3 (Week of 7/14/14)

Friday 7/18/14- 3 miles up followed by 10 x 75m sprints and squats (4x 25 reps at 65% BW) Thursday 7/17/14- kids ran between 55-65 minutes at MCP. Wednesday 7/16/14- A Group Boys hit 14.5 led by Nikhil in 1:33.xx, ladies hit … Continue reading

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Week #2 WEEK OF 7/7/14

Friday 7/11/14– 30 minutes up followed by SDS (8) and 12 x 90m sprints with drills. Squatters hit 4*25 reps of 60% BW Thursday 7/10/14-timed run and core. Wednesday 7/9/14-kids ran between 7-13.5 miles (girls A 11.5) Tuesday 7/8/14-kids met … Continue reading

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Week #1 Week of 6/30/14

Friday 7/4/14-20 minutes up followed by SDS (8) and 10 x 100m with over unders and strength drills between each.  Drills worked in two sets of 5.  1. split squats (20 each leg), 2, 20 Burpees 3. 40 Coes, 4. … Continue reading

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