Conditioning/Wall-Ball Workouts

Conditioning:
 
Cardio:

• Timed Mile Training x 8 laps (run 1 lap - target time 01 min 49 sec, rest 2 min. repeat 4 times)
• Flying 100s x 10 (sprint 100 yds, jog back within 1 min. repeat 10 times, starting the sprint at the beginning of every minute)
• Diagonals x 10 (sprint diagonal, jog end-line, repeat 10 times, making five total X's)
• 2 Mile Run (target at least 10 min mile pace)
• 50yd springs x 10 (rest 30 seconds between)

Muscular:

• Plyometric Cardio Circuit (see below attached)
• Cardio Power and Resistance (see below attached)

 

Ab-Work (*@ means complete both right and left side):

• Rest 30 sec in between exercises (15@ straight arm plank oblique crunch, 20 full sit-ups, 10s@ dead bug, 20 crunches, 10s@ dead bug, 20 leg lifts, 10s@ dead bug, 60s forearm plank)
• Rest 30 sec in between exercises (15@ straight arm plank oblique crunch, 20 full sit-ups, 10s@ dead bug, 20 crunches, 10s@ dead bug, 20 leg lifts, 10s@ dead bug, 60s forearm plank) 

Wall Ball:
(*@ means complete both right and left side)

• 10@ Normal Pass/Catch
• 20 Normal Pass/Catch Same Hand, Switch (10@)
• 20 Normal Pass/Catch Opposite Hand (10@)
• 10@ Normal Pass/Catch Quick Stick
• 20 Normal Pass/Catch Opposite Hand Quick Stick (10@)
• 10@ Normal Pass/Opposite Shoulder Catch
• 10@ Opposite Shoulder Pass/Normal Catch
• 10@ Normal Pass/Opposite Shoulder Catch/Opposite Shoulder Pass/Normal Catch Quick Stick
• 20 Pass Fake High Across Body/Side Arm Pass/Catch Opposite Hand (10@)
• 10@ Pass Fake Side Body/Side Arm Across Body Pass/Catch Same Hand
• 10@ Bounce High/Catch 1 Handed Opposite Hand (10@)
• 10@ Behind the Back
• 10@ Around the World