Off-Day Conditioning - 082520

Posted by Max Lucas on Aug 25 2020 at 07:31AM PDT

Tuesday, August 25th 2020

Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

Work on a skill for 15 minutes! What’s a “skill”? There are tons of things that qualify as a skill:

  • Sport-related skills or drills (lacrosse, soccer, football, gymnastics, baseball, etc.)
  • Throwing, catching, hitting, climbing, jumping, rolling, handstands, flips, jumping rope

There are tons of options, pick something to work on and practice it for 15 minutes!

Every minute for 16 minutes:

Evens = 3-5 wall walks
Odds = 60 single-unders (jump rope)

Start a timer for 16:00, first you do 3 to 5 wall walks. Rest for the remainder of the minute. On the start of the next minute, do 60 single-unders or 30 jumping jacks. Note: You should only be doing 5 wall walks if you can do all 5 properly (getting to a full handstand and walking back down with full control.)
WALL WALK SCALE: feet up on wall, hold for 5 seconds = 1 rep
JUMP ROPE SCALE: 30 jumping jacks for odd minutes. You can hold light weights like canned food cans to make them more challenging.

10 sets: run for 1:20 (or run 300m)

Rest 1:20 between sets (1:1 work/rest)

Stretch for 10 minutes, especially calves/arches

Wall Walk Demo + Scaling Options


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