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
1. L-1ft run/2ft run
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!
Etowah Weight Training- Week 2/6-2/10Monday Tuesday Wednesday Thursday Friday
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
Hang Clean 3-3-3-3-3
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
Power Pulls 3-3-3-3-3
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
Etowah Weight Training- Week 2/13-2/17Monday Tuesday Wednesday Thursday Friday
Squats 2-2-2-2-2
Plyo Push ups 5x10
Incline 2-2-2-2-2
2 way lunge 5x6
Speed Tracs
4x15 sec/10 sec rest
1.BP/Sprint
2.Chest Press
3.Rocket Jumps
Bench 2-2-2-2-2
DB FS/PP 5x8
Hang Clean 2-2-2-2-2
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
Power Pulls 2-2-2-2-2
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 Incline 1-1-1-1-1
DB Squat Jumps 5x8
Speed Tracs
5x10 sec/10 sec rest
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
Power Pulls 1-1-1-1-1
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
Etowah Weight Training- Week 2/27-3/2Monday Tuesday Wednesday Thursday Friday
Squats 5-5-5-5-5
Swimmers Press
5x8
DB Incline 5-5-5-5-5
Lunges 5x6 per leg
Speed Tracs
4x15 sec/10 sec rest
1.Sprint/Side Shuff
2.Rows
3.Rocket Jumps
Bench 5-5-5-5-5
GH/Leg ext. 4x10
Hang Clean 5-5-5-5-5
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
Power Pulls 5-5-5-5-5
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
1. L-1ft run/2ft run
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
Etowah Weight Training- Week 3/5-3/9Monday Tuesday Wednesday Thursday Friday
Squats 4-4-4-4-4
DB Swings 5x15
CG Bench 4-4-4-4-4
Split Jumps 5x12
Speed Tracs
4x15 sec/10 sec rest
1.BP/Sprint
2.Bicep Curls
3.Rocket Jumps
Bench 4-4-4-4-4
DB FS/PP 5x8
Hang Clean 4-4-4-4-4
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
DB Incline 4-4-4-4-4
Leg Ext./GH 4x8
Power Pulls 4-4-4-4-4
Pull Ups 5x8
4. Hip Flexors
5. Burpies-AMRAP
OH Squats! 5x6
Pull ups/Fat man Rows 5x8
5. W-Drill/Spr/Side Shuff
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
3x20 sec/10 sec rest
1.Sprint/Side run
2.Chest Press
3.Rocket Jumps
Bench 3-3-3-3-3
Leg Ext/GH 4x10
Hang Clean 3-3-3-3-3
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
5. W-Drill/Spr/Side Shuff
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
Etowah Weight Training- Week 3/19-3/23Monday Tuesday Wednesday Thursday Friday
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
Hang Clean 2-2-2-2-2
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
Power Pulls 2-2-2-2-2
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
4x15 sec/10 sec rest
1.BP/Sprint
2.Bicep Curls
3.Rocket Jumps
Bench 1-1-1-1-1
Bumper Drills 5x12
Hang Clean 1-1-1-1-1
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
Power Pulls 1-1-1-1-1
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
3. L-1ft run/2ft run
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
Etowah Weight Training- Week 4/9-4/13Monday Tuesday Wednesday Thursday Friday
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
Hang Clean 5-5-5-5-5
Plyo Push ups 5x12
Speed Tracs
3x20 sec/10 sec rest
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
Etowah Weight Training- Week 4/16-4/20
Monday Tuesday Wednesday Thursday Friday
Squats 4-4-4-4-4
Wall Walks 5x15
DB Bench 4-4-4-4-4
RDL 5x12
Speed Tracs
3x20 sec/10 sec rest
1.Sprint/BP
2.Chest Press
Bench 4-4-4-4-4
Leg Ext./GH 6x8
Power Pull 4-4-4-4-4
Side Tri Rise 5x12 per arm
Speed Tracs
3x20 sec/10 sec rest
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
1. L-1 ft run/2 ft run
2. L-lateral shuff/2 in2out
3. L-Skier hop/icky
Core 250 reps of your choice!
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
Etowah Weight Training- Week 4/23-4/27
Monday Tuesday Wednesday Thursday Friday
Squats 3-3-3-3-3
DB military 5x10
Incline 3-3-3-3-3
DB RDL 5x10
Speed Tracs
3x20 sec/10 sec rest
1.Sprint/ass. Side run
2.Rows
Bench 3-3-3-3-3
Leg Ext./GH 6x8
Power Pull 3-3-3-3-3
Upright rows 5x10
Speed Tracs
4x15 sec/10 sec rest
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
1. L-1 ft run/2 ft run
2. L-lateral shuff/2 in2out
3. L-Skier hop/icky
Core 250 reps of your choice!
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
Monday Tuesday Wednesday Thursday Friday
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
Power Pull 2-2-2-2-2
Pull Ups 5x8
Speed Tracs
4x15 sec/10 sec rest
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
Core 250 reps of your choice!
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