December 5th- December 11th

Thanks for doing your snow dance!

Awesome job this week. You guys killed it during strength and made me proud by respecting the other team (and doing the same work out!).

I might be optimistic but I’m thinking there may be snow this weekend :)

Training Plan

Monday – Play in the snow...I know I will be.

Tuesday - strength (below).

Wednesday - HARDWOOD :) I will be there at 4:30 if you can get there early but we won’t go far if we know you’re on your way!

Thursday - strength (below)

Friday –off/gym/games with friends

Saturday – 1:00 pm-4:00 pm, Its early in the week so I may have to change our plans but for now lets bring out our skate skis yahhhhhhhhh!!! Rock skis if there is some snow but some rough patches.

Sunday – If there is snow we will be skiing! We should know this later in the week.

New Strength

**Warm up: 10- 15 min Jog or bike**

Make sure your getting in a good warm up!

Do each exercise 2-3 times for 30-60 seconds! Rest for a minute and grab some water between each round.

1.   Wall sit

2.    Explosive Push ups- 8-12

3.    Rocket jumps- Squat and jump as high as you can

4.    Incline pull-up or pull ups if you have a high bar. If you are doing regular pull ups try3-10 instead of 30 seconds

5.   High Knee run on the spot

6.    Walking Lunges

7.    Speed skaters- https://www.youtube.com/watch?v=4tuKi6C48N8

8.   Jane Fondas both sides, lay on your side and lift one leg at a time

Core- do each exercise for 1 minute (we did all of these twice Saturday)

Hollow body hold- http://gymnasticswod.com/content/hollow-body

Plank

Leg raises

Swiss ball rotation- https://www.youtube.com/watch?v=gI6NXh1Dk28

**Cool Down: 10 min jog or bike

Remember…this is a cool down so keep your breathing slow.