Category Archives: Training

Fam-Fit

Wii-athalon

1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing (3 matches in a row)

Fam-Fit
Warm-up:
Mobility stretches with hurdles or sawhorses
Over: Front, Back, Side
Under: Front, Back, Side

Jumping Jehosaphat
A. Agility Ladder

1. Single Step
2. Double Step
3. Bunny Hop
4. Slalom Hop
5. Waltz Step
6. Lateral Step
7. Scissor Step

B. Cone Hops (5 Cones ~3 ft. apart)
1. Linear (Down and Back) – Forward, Side
2. Stationary (10 back and forth side hops)
C. 10x Weighted Step-Ups
-Weight above head, step up to parallel thigh and drive up.
D. 10x Box Jump –> Depth Jump –>Horizontal Broad Jump
-Jump up to box, depth jump then broad jump as far out as you can.
E. 10x Squat Jumps
-Full squat then explode as high as you can go and clap hand above head.

Fam-Fit
Ski Machine/Swing Intervals
1. Ski 0.2K
2. 20 Weight Swings
-10 rounds

Fam-Fit
IWT
-3 rounds of each with 2 min. rest between groups
I. Standing Press 8 reps/Jump Rope 1 min.
II. Gorilla Deadlift 8 reps/Bike Sprint 1 min.
III. Sandbag Cleans 8 reps/Sandbag Squat Hops 8 reps.

Thursday January 14, 2010

Fam-Fit
10 reps Front Squat
10 reps Weight Swings 50#
-6 Rounds