MONTH: October YEAR: 2017
WEEKLY ASSIGNMENTS
NAME: Crazy Wolf 2
3
Olympic Hops – ½ court x 2 10 yard sprints x 10 Jumping Squats – 5x10 Lunge Jump Switch – 3x30s Jump Rope – 5x60s
Overhead Squat – 5x5 Russian Twist – 5x10 10 yd Sprints x10 Box Cone Drill x10 Jump Rope – 3x60s
WED:
4
Russian Twists – 5x10 Med-Ball Push-up -5x10 Tag Drill Pass Rush Drill Hand Fighting Drill
THURS:
YEAR: 2017 5
FRI:
6
W-Drill Sprint x10 W-Drill back pedal sprint x10 T-Drill Shuffle x10 DWU: Inchworms, Walking Knee Hug, Backwards Lunge with twist, Frankensteins, Backward Hip Rotations
DWU: Backward Lunge with twist, Backwards Skip x2, Walking Knee Hugs, A-Skips x2, Walking Leg Cradle, Drinking Bird, Walking Quad Stretch, B-Skips x2, Carioca x2, Frankensteins x2, Frog Walk-in with twist, Side Shuffle with Arm Swing x2 Jump Rope – 5x30s
DWU: Walking Knee Hugs, 15 minute workout – Hipsled Frankensteins, Frog Walk-in or Squats, Shoulder Press, with twist, Walking Leg Single Arm Row Cradle, Backward Lunge with twist, Walking Quad Stretch, Drinking Bird, Lateral Lunge Walk, Backward Hip Rotations, Backward skip x2, A-Skips x2, B-Skips x2
Figure 8 dot drill – 3x30s Jumping Jack Dot Drill – 3x30s 10 yard sprints x10 W-Drill Sprint x10 Box Dot Drill – 3x30s Turning Single Leg Dot Drill – 3x30s
DWU: Walking Lunge with twist, Carioca x2, Frankensteins, Side Shuffle with Arm Swing x2, Walking Knee Hug, Drinking Bird, Walking Quad Stretch, Walking Leg Cradle, A-Skips x2, B-Skips x2, Backward Hip Rotations
15 Minute WO Recovery
Russian Twists – 5x10 Wall Ball – 5x30s KB Swings – 5x30s Figure 8 Dot Drill – 3x30s Side Box Jumps – 3x10
Overhead Squat – 3x5 Turkish Get-up – 3x5 KB RDLs – 3x10 Jumping Jacks Dot Drill – 3x30s Easy Run
Outside/Running Workout Sprint 400m, walk 400m x4
DWU: Frog Walk-in with twist, Walking Knee Hugs, Walking Quad Stretch, Walking Leg Cradle, Backwards Lunge with twist, Drinking Bird, Backward Hip Rotations, A-Skips x2, BSkips x2, Frankensteins x2
Routines
Jumping Squats – 3x10 Jump Rope – 5x60s Side Box Jumps – 5x5 Box Dot Drill – 3x30s Front Box Jumps – 5x5 KB Swings – 5x30s
Routines
10 yard Sprints x10 Med-Ball Push-up – 3x10 Wall Ball – 3x30s Jump Rope – 5x60s Single Leg Jumping Jack Dot Drill – 3x30s Box Dot Drill – 3x30s
Routines
Routines
Jumping Squats – 3x10 Jump Rope – 5x60s Side Box Jumps – 5x5 Box Dot Drill – 3x30s Front Box Jumps – 5x5 KB Swings – 5x30s
Overhead Squat – 3x10 Lunge Jump Switch – 3x30s Routines
10 yard Sprints x10 Med-Ball Push-up – 3x10 Wall Ball – 3x30s Jump Rope – 5x60s Single Leg Jumping Jack Dot Drill – 3x30s Box Dot Drill – 3x30s
6 Second Back Squat – 3x5 Box Cone Drill x5 Routines
Triphasic – 6010@85%
Speed Work: RDL – 10x2@50% DB Shoulder Press – 10x2@50%
Triphasic – 6010@92%
DWU: Jump Rope – 5x60s Walking Knee Hug, Drinking Bird, Walking Quad Stretch, Backward Twisting Lunge, Frankensteins, A-Skips, BSkips, Backward Hip Rotations
Triphasic – 6010@80%
DANCE WEIGHTROOM NOTES
TUES:
Box Plyos: Up and Down – 3x10 Side to Side – 3x10 Depth Jump – 5x5 Wall Ball – 5x30s KB Swings – 5x30s 10s Squat – 3x5
CHEER
CROSS COUNTRY
VOLLEYBALL
FOOTBALL
MON:
MONTH: October
NAME: Crazy Wolf 2
3
Olympic Hops – ½ court x 2 10 yard sprints x 10 Jumping Squats – 5x10 Lunge Jump Switch – 3x30s Jump Rope – 5x60s
Overhead Squat – 5x5 Russian Twist – 5x10 10 yd Sprints x10 Box Cone Drill x10 Jump Rope – 3x60s
WED:
4
Russian Twists – 5x10 Med-Ball Push-up -5x10 Tag Drill Pass Rush Drill Hand Fighting Drill
THURS:
YEAR: 2017 5
FRI:
6
W-Drill Sprint x10 W-Drill back pedal sprint x10 T-Drill Shuffle x10 DWU: Inchworms, Walking Knee Hug, Backwards Lunge with twist, Frankensteins, Backward Hip Rotations
DWU: Backward Lunge with twist, Backwards Skip x2, Walking Knee Hugs, A-Skips x2, Walking Leg Cradle, Drinking Bird, Walking Quad Stretch, B-Skips x2, Carioca x2, Frankensteins x2, Frog Walk-in with twist, Side Shuffle with Arm Swing x2 Jump Rope – 5x30s
DWU: Walking Knee Hugs, 15 minute workout – Hipsled Frankensteins, Frog Walk-in or Squats, Shoulder Press, with twist, Walking Leg Single Arm Row Cradle, Backward Lunge with twist, Walking Quad Stretch, Drinking Bird, Lateral Lunge Walk, Backward Hip Rotations, Backward skip x2, A-Skips x2, B-Skips x2
Figure 8 dot drill – 3x30s Jumping Jack Dot Drill – 3x30s 10 yard sprints x10 W-Drill Sprint x10 Box Dot Drill – 3x30s Turning Single Leg Dot Drill – 3x30s
DWU: Walking Lunge with twist, Carioca x2, Frankensteins, Side Shuffle with Arm Swing x2, Walking Knee Hug, Drinking Bird, Walking Quad Stretch, Walking Leg Cradle, A-Skips x2, B-Skips x2, Backward Hip Rotations
15 Minute WO Recovery
Russian Twists – 5x10 Wall Ball – 5x30s KB Swings – 5x30s Figure 8 Dot Drill – 3x30s Side Box Jumps – 3x10
Overhead Squat – 3x5 Turkish Get-up – 3x5 KB RDLs – 3x10 Jumping Jacks Dot Drill – 3x30s Easy Run
Outside/Running Workout Sprint 400m, walk 400m x4
DWU: Frog Walk-in with twist, Walking Knee Hugs, Walking Quad Stretch, Walking Leg Cradle, Backwards Lunge with twist, Drinking Bird, Backward Hip Rotations, A-Skips x2, BSkips x2, Frankensteins x2
Routines
Jumping Squats – 3x10 Jump Rope – 5x60s Side Box Jumps – 5x5 Box Dot Drill – 3x30s Front Box Jumps – 5x5 KB Swings – 5x30s
Routines
10 yard Sprints x10 Med-Ball Push-up – 3x10 Wall Ball – 3x30s Jump Rope – 5x60s Single Leg Jumping Jack Dot Drill – 3x30s Box Dot Drill – 3x30s
Routines
Routines
Jumping Squats – 3x10 Jump Rope – 5x60s Side Box Jumps – 5x5 Box Dot Drill – 3x30s Front Box Jumps – 5x5 KB Swings – 5x30s
Overhead Squat – 3x10 Lunge Jump Switch – 3x30s Routines
10 yard Sprints x10 Med-Ball Push-up – 3x10 Wall Ball – 3x30s Jump Rope – 5x60s Single Leg Jumping Jack Dot Drill – 3x30s Box Dot Drill – 3x30s
6 Second Back Squat – 3x5 Box Cone Drill x5 Routines
Triphasic – 6010@85%
Speed Work: RDL – 10x2@50% DB Shoulder Press – 10x2@50%
Triphasic – 6010@92%
DWU: Jump Rope – 5x60s Walking Knee Hug, Drinking Bird, Walking Quad Stretch, Backward Twisting Lunge, Frankensteins, A-Skips, BSkips, Backward Hip Rotations
Triphasic – 6010@80%
DANCE WEIGHTROOM NOTES
TUES:
Box Plyos: Up and Down – 3x10 Side to Side – 3x10 Depth Jump – 5x5 Wall Ball – 5x30s KB Swings – 5x30s 10s Squat – 3x5
CHEER
CROSS COUNTRY
VOLLEYBALL
FOOTBALL
MON:
MONTH: October
