WORK OUTS | tigergirlslax

WOD Thursday January 9th

HOUR OF POWER!!

Please perform all these AT HIGH TEMPO-

Breaks should not be more than 30-60 secs

Motivate Each other Go for it!!

Dynamic Warm up

Jog half field and back- or #59 to wall and back

High Knees

Sumos Get those booties down!!

Butt Kicks

*shake it out stretch out calves real well 10-20 secs on each leg 4 times

Run 8minutes This mean run not jog

waterbreak

Jailhouse Burpees 9,8,7,6,5,4,3,2,1,

Cheerleader arms up down like a Marine pop up like a cheer leader!!

BTW smiles are required while doing these of course!!

Relay sprints try to have them be 12yard sprints

(make teams even love you all but ya know what I mean…)

Repeat 4 times (dig in, on toes quick little steps) and…GET LOW

Maniacs (ask Nadia she saw movie the other day! ha!)

(moving feet fast!) feel the burn time 30 secs, 20secs, 30 secs, 10 secs in place

Dance move/ladder *Tap out right foot Two taps in together tap out left foot and repeat

do these for length of Half Field 4 times

waterbreak

Stairs!! Use Stadiums or inside steps

up and down as a group twice

Time in teams- if in stadium teams may be larger RACE!!

BOOTY TIME!!

Defense postioning Butt to ball Head on a swivel =-) Holly Demo-

shuffles in 12 yard intervals repeat 4 times

GET LOW!! Get those booties down girls

Indian Run

Line up last girl SPRINTS TO FRONT and repeat!! Keep line nice and tight fast jogging pace. Twice around track/field or 3 times around school (DO NOT do sprints on steps)

Again you need to do all these at FAST TEMPO!!

waterbreak

Maniacs

10 secs

20secs

30secs

JOG 5 minutes

Do Cool down- Hands up High stretch that core walk- windmills- stretch legs and be sure again do those CALVES!! 20 sec on each 4 times

Now pat each other on the backs and say WE did it! and only 19 days to first day of TryOuts

#staylaxy #tigerlaxnation

Preseason workout