Friday May 19th
SWIMTASTIC
15 minutes
Swim 25yds - 1 burpee
Swim 25yds - 2 burpees
Swim 25yds - 3 burpees
Swim 25yds - 4 burpees
Swim 25yds - 5 burpees _______________Tie Break Time
Swim 50yds - 6 burpees
Swim 50yds - 7 burpees
Swim 50yds - 8 burpees
Swim 50yds - 9 burpees
Swim 50yds - 10 burpees _______________Tie Break Time
Swim 75yds -11 burpees
Swim 75yds -12 burpees
Swim 75yds -13 burpees
Swim 75yds - 14 burpees
Swim 75yds - 15 burpees
*Every 25yds swam and every burpee counts as 1 pt
*Make sure to record tie break time after set of 5 burpees, 10 burpees.
Friday May 26th
Event 2 (Men will do this first, Ladies will do this second)
Lungs of Steel
5 minutes
2, 4, 6, 8, 10,12, 14 Bench Facing Burpees
25 Single Jump ropes
*each rd you add 2 reps to bench facing burpees Ex. 2 burpees, 25 SJR, 4 burpees, 25 SJR
*If you complete the round of 14 bench facing burpees and 25 jump ropes record your time.
4 minute rest
Event 3 (Ladies will do this first, Men will do this second)
Posterior Explosion
5 minutes
Max Deadlifts
Men 135#
Women 95#
Top of each minute 10 lunges in place MUST step forward. Starting with min 0 you will complete 10 lunges.
Event 4 (Everyone at One time) Men at 1 baseline Women at other baseline
200’s
12 minutes or FOR TIME
4 length broad jumps of basketball court (starting from behind the baseline to far baseline back to near baseline =2)
25 ground to OH Men 25 / women 15
6 length runs of basketball court
25 sit ups
6 length runs of basketball court
50 ground to OH Men 25 / women 15
6 length runs of basketball court
50 sit ups
6 length runs of basketball court
25 ground to OH Men 25 / women 15
6 length runs of basketball court
25 sit ups
4 length broad jumps of basketball court
Total time or total reps completed. 1 pt for each sit up, each ground to OH and each running length.
MOVEMENT STANDARDS
Event 1- Swimtastic
Swim laps
1 Lap is 1 length of the pool 25yds
All feet first entries only
Burpee
Chest and thighs touch the ground at the top athletes shoulder, hip and ankle must be in straight line. Complete a jump and both hands must be above head during the jump. *not required to clap
------------------------------------------------------------------------------------------------------------------------------------------------
Event 2- Lungs of Steel (Men will do this first, Ladies will do this second)
Bench Facing Burpees
Body must be perpendicular to the bench, chest and thighs must contact the floor, you must jump off of 2 feet jumping over the bench and land with 2 feet.
Single Jump ropes
1 revolution of the foot under the feet. MUST DO SINGLE JUMP ROPES. NO Double unders
------------------------------------------------------------------------------------------------------------------------------------------------
Event 3- Posterior Explosion (Ladies will do this first, Men will do this second)
Deadlifts
Both plates must touch the ground, then the athlete stands to full extension with shoulders behind the bar, knees locked out and hips, shoulders and ankles in a straight line.
Body weight lunges
Athletes MUST step forward, touch back knee to ground, then stand back to full extension (knees and hips locked out). They must remain in one place. NO walking around. Athletes may push off of their leg with their hands.
------------------------------------------------------------------------------------------------------------------------------------------------
Event 4-200’s (Everyone at One time) Men at one end, Women at other end
4 lengths broad jumping of basketball court
Jump to far baseline back to near baseline = 2
Both feet must remain together at all times in order to move forward (may be short or long jumps)
Athletes must finish with both feet entirely past the baseline each time.
6 length runs of basketball court
Run to far baseline back to near baseline = 2
Athletes must touch the baseline each time with their hand or foot.
Ground to Overhead
Some portion of the plate must touch the ground at completion of the rep, athlete’s arms must be at full extension (elbows locked out) with the plate directly OVERHEAD
Sit ups
Laying on their mat facing the wall, toes may be locked under the black padded wall. Shoulder blades must touch the ground, hands touch the floor behind head and both hands must touch the wall at the same time in line with knee or higher.
No comments:
Post a Comment