Coach Crooms Room 11/30-12/4

 In Zero Hour Basketball
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Good Morning,

Each day you will need to complete your bell work along with your work out after you check in on google meet.

– I will periodically be posting videos of the different work outs that I would like you to complete.
– If there are any questions please feel free to email or write on the class wall, below is a snapshot of your week.

Monday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

Tuesday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Wednesday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Thursday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Friday
8:15 – 9:09 Period
-8:15-8:25- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

 

Weekly Work Out

MONDAY
Warm Up 200 M Run
30-20-10(8min cap)
-Crucifix Push Ups
-Alternating V-ups
-Plank Thrusters
-Push Ups
-Plank Knee Tucks
200 M run

1 Min each x 2
-Overhead High Knees
-DB Side Lunges
-DB Jack Press
100 Min Run

10 Min AMRAP
-50M side shuffles with Rocket Jumps every 10 R
-20 Frog Squats
-50M side shuffles with rocket jumps every 10 L
-50 Curb Taps

Finisher
-20 push ups
-20 squat jumps
-20 burpees

TUESDAY
15Min AMRAP
-200 m run
-10 sumo DL High pull
-20 hip thrusters
-12 alternating step back and row
-12 reverse flies

45 Secs x 2
-predator jacks
-close to wide jump squats
-Plank thrusters
-bird dog (left)
-bird dog (right)

30 Secs x 2
-DB Swings
-DB Good Mornings
-DB Deadlifts
-DB Bent over rows
-DB Tpains

Finisher
-50 Russian Twist
-40 crunches
-30 bicycles
-20 toe taps
-10 I’s

WEDNESDAY
50 pull ups
50 deadlifts(95-135lbs)
50 push ups
50 single arm snatch (25 each arm)
50 box jumps
50 curls(25 each arm)
50 Push ups
50 crunches
50 russian twist
50 sit ups
50 bicycles

THURSDAY
Partners (8Mins)
A. – 15 shoulder flys
– Narrow Grip Press
b. – 15 shoulder press
– wide push ups
c. – 15 skull crushers
– tricep dips
d. – 16 crucifix push ups
– narrow push ups

30:30 x 2
Bottom Curls: Long Curls
top Curls : Long Curls
Alternating Cross Body front raises: Tpains
Pike Push Ups: Kick Backs

Finisher
50 Shoulder Press Pulse
25each Alternating Hammer Curls
25each Tricep extensions
20 Ball Push Ups

FRIDAY
4 min stations
– 8 plank-pike-push ups : DB Jack Press
– 24 plank alternating toe touches : DB overhead high knees
– 20 DB sit and press : twisting MC
– 14 plank- shoulder taps : DB Chop

5min cap
20 russian twist
50MC
15 Pike to Plank
50MC
15 knees to elbows
50 MC
50 push Press
Plank 1 min

Finisher
10 prisoner squats
20 star jacks
30 jack squats
40 burpees