Hero

FCA Workout of the Day!


YouTube Demos for the Workouts of the Day!

 

Body Weight:

https://www.youtube.com/watch?v=7o39NrSwfb8&t=79s

 

Medicine Ball:

https://www.youtube.com/watch?v=XOPscVta_aY&t=5s


Dryland Food for Future Thought:

https://www.youtube.com/watch?v=qoQnsbfMCeI&t=60s


https://swimswam.com/tips-for-staying-active-while-being-stuck-in-your-home/

Ryan Held’s Deck of Cards!!

https://swimswam.com/daily-dryland-swimming-workouts-51-ryan-helds-deck-of-cards/

 

FCA WOD #62(6/1/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00    3:00 Run-Tempo, 1:00 Power Skip, 1:00 Jumping Jacks

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Mountain Climbers

20 Leg Swings (10 Each Leg)

1:00  Side to Side Mountain Climbers 

20 Arm Circles (10 Each Direction)

 

Main Set:  15 to 1 Cycle

 

Alt: Push-Ups, Squat Jumps, Sit-Ups with NO Break

 

 

Warm Down:

 

10:00 Alt. 4:00 Tempo Run, 1:00 Walk, 4:00 Run, 1:00 Walk 

10:00 Full body stretch


 

FCA WOD #61(5/31/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00    2:00 Run-Tempo, 1:00 Side Shuffle, 1:00 TD Lunge and Repeat Process 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Walk-Out with “Tap-Tap” Push-Up

20 Leg Swings (10 Each Leg)

1:00  Sit-Up/Get-Ups

20 Arm Circles (10 Each Direction)

 

Main Set:  BASELINE TEST for TIME COMPLETED

 

500 Run or Row

40 Air Squats 

30 Sit-Ups  “Old School”

20 Push-Ups

10 Pull-Ups or 5 Great Burbees

 

Send completion times to Coach Will!  (wgalllagher@friendscentral.org

 

 

Warm Down:

 

10:00 Alt. 3:00 Run, 1:00 TD Lunge Walk, 1:00 Recovery Walk & REPEAT process

 

10:00 Full body stretch


 

FCA WOD #60(5/30/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00    3:00 Run-Tempo,  1:00 Run-Up Tempo, 1:00 Lunge Twists and Repeat Process 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Side to Side “Skater Jumps”

20 Leg Swings (10 Each Leg)

1:00  Long Jump & Backward Hops 

20 Arm Circles (10 Each Direction)

 

Main Set:  

 

Ryan Held’s Deck of Cards!!

https://swimswam.com/daily-dryland-swimming-workouts-51-ryan-helds-deck-of-cards/

 

 

Warm Down:

 

10:00  Alt. 3:00 Run, 1:00 TD Lunge Walk, 1:00 Recovery Walk & REPEAT process

 

10:00 Full body stretch


 

FCA WOD #59(5/29/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00    2:00 Run-Tempo,  2:00 Run-Up Tempo, 1:00 Seal Jacks and REPEAT Process

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Drop Squats

20 Leg Swings (10 Each Leg)

1:00  High Plank “Tap” Cycle  (Shoulder,  elbow, hands, hips, knees, feet) 

20 Arm Circles (10 Each Direction)

 

Main Set:  20 to 1 cycle

 

Push Ups,  Split Jumps,  Sit-Ups, Diagonal Mountain Climb (see “body weight” video)

 

 

Warm Down:

 

10:00  Alt. 3:00 Run, 1:00 TD Lunge Walk, 1:00 Recovery Walk & REPEAT process

 

10:00 Full body stretch


 

 

FCA WOD #58(5/28/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00    3:00 Run-Tempo,  1:00 Power Skips, 1:00 Recovery Walk and REPEAT Process

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Hands on Head “Air” Squats

20 Leg Swings (10 Each Leg)

1:00  “TD” Lunges 

20 Arm Circles (10 Each Direction)

 

Main Set:  2 x 10:00 AMRAP with 2:00 Rest Between 

 

1) Alt. 5 Push-Ups, 5 Streamline Jumps,  5 Donkey Kicks,  5 Squat Jumps w/180 Rotation

 

2) Alt. 5 Burpees,  10 x 3ft.-3inch Leg Lift,  5 Burpees,  5 sit-up & get ups 

 

 

 

Warm Down:

 

10:00  Alt. 1:00 Carioca,  3:00 Run, 1:00 Recovery Walk & REPEAT process

10:00 Full body stretch


 

FCA WOD #57(5/27/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00    4:00 Run-Tempo, 1:00 Walk-Out w/pause

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Super Slow Mountain Climb

20 Leg Swings (10 Each Leg)

1:00  Super Slow Streamline Squats 

20 Arm Circles (10 Each Direction)

 

Main Set: “Chipper” Challenge  (Finish repetitions of EACH exercise before moving on. Goal is to finish entire set as with as few breaks as possible) 

 

200 Jumping Jacks

150 Sit-Ups

100 Push-Ups

50 Burpees 

 

 

Warm Down:

 

10:00  EZ Run—no breaks 

10:00 Full body stretch


 

 

FCA WOD #56(5/26/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00    2:00 Run-Tempo, 2:00 Run Up Tempo , 1:00 TD Lunge Walk and repeat process

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Plank Touch Cycle: Hands, Elbows, Shoulders, Hips, Knees, Feet…and repeat

20 Leg Swings (10 Each Leg)

1:00 Side Plank with “Sky Point” ….rotate at :30

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x Tabata   4:minutes cycle Alt. :20 Exercise/:10 rest     (w/1:00 rest between T’s) 

 

T1) Alt. Jumping Jacks, Tap-Tap Push Ups,  “Old School Sit-Ups

 

T2) Alt. Seal Jacks,  Forearm/High Plank Push  Ups,  Flutter Kicks

 

T3) Alt. Cross Body Jumping Jacks,  “Blast Off” Push Ups,  Bicycle Crunch

 

 

 

Warm Down:

 

10:00  Alt 4:00 Tempo Run & 1:00 walk with pulse check      4:00 Run & 1:00 walk with pulse check

10:00 Full body stretch


 

 

FCA WOD #54(5/24/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Sideways Power Shuffle, 1:00 Touch Down Lunge

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 High Knee Run

20 Leg Swings (10 Each Leg)

1:00 Butt Kick Run 

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x (10 to 1 cycles) with 2:00 Rest BTW  

 

1) Donkey Kicks & Sit Ups

 

2) Split-Jumps & Hip Bridges

 

3)  Burpees & Reverse Crunch w/ straight pulse up 

 

 

Warm Down:

 

10:00 Alt. 4:00 Run & 1:00 Walk—Check Pulse

 

10:00 Full body stretch


 

FCA WOD #53(5/23/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Power Skip, 1:00 Lunge Twists

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat!!

 

Warm Up Cycle: 2 cycles

1:00 Plank Tap Cycle: shoulders, elbows, hands, hips, knees, feet

20 Leg Swings (10 Each Leg)

1:00 Plank “High/Low” Push Ups 

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x 5:00 AMRAP w/2:00 Run or Jump Rope Recovery 

 

1) Alt. 10 Jumping Jacks, 10 Drop Squats, 5 “GREAT” Push-Ups

 

2) Alt. 10 Seal Jacks, 10 Super Skater Jumps, 10 Tap-Tap Planks 

 

3)  Alt. 10 In/Out Squats, :30 Marathon Push-Up,  10 Split-Jumps

 

 

Warm Down:

10:00 Alt. 3:00 Run, 1:00 karaoke,  1:00 hands on hips lunge walk  & repeat 

10:00 Full body stretch


 

FCA WOD #52(5/22/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

Warm-Up: 

10:00   Alt. 4:00 Run, 1:00 TD Lunges

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Jumping Jacks

20 Leg Swings (10 Each Leg)

1:00 Seal Jacks 

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x 8:00 AMRAP w/2:00 REST Between 

 

1) Alt. 25 Yard/Driveway Run , 10 Stream Line Jump with 180 Rotate, 25 Run,  5 Tap-Tap Push Ups

 

2) Alt. 25 Yard Power Skip,  20 Spider Climbs,  25 Power Skip,  20 Lunge Twists

 

3) Alt. 25 Yard Karaoke,   5 Burpees,  25 Yard Karaoke, 10 Donkey Kicks 

 

 

 

Warm Down:

10:00 Alt. 1:00 UT Run, 3:00 T Run, 1:00 Run  &  1:00 Tempo, 3:00 Run, 1:00 Walk

10:00 Full body stretch


 

 

FCA WOD #51(5/21/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Power Skip, 1:00 “Seal” Jacks 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Walk Out w/10 air touches 

20 Leg Swings (10 Each Leg)

1:00 Walk with Tap-Tap push up

20 Arm Circles (10 Each Direction)

 

Main Set:  Find a 20 Yard space to run OR use driveway

 

Round 1) 10 x Run with 10 streamline jumps @ 1:00

 

2:00 Rest

 

Round 2) 10 X Run with 5 Burpees @ 1:00

 

2:00 Rest 

 

Round 3) 10 x Run with 10 Lunge Jump (Alt. leg landings) 

 

 

Warm Down:

 

10:00 Alt. 2:00 Tempo Run, 2:00 Jog, 1:00 Walk  

10:00 Full body stretch

 

 

FCA WOD #50 (5/20/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 4:00 Run & 1:00 Plank Taps

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Forward Lunge w/Twist 

20 Leg Swings (10 Each Leg)

1:00 Backward Touch Down Lunge 

20 Arm Circles (10 Each Direction)

 

Main Set:  The Dice Game  (need dice)   (Challenge+: use 3 dice) 

 

Round 1) 10 Rolls for Burpees (number of dice = number of exercises)  w/: 30 rest between

 

Round 2) 10 Rolls for Spider Mountain Climbs (Right/Left= 1)    w/:30 rest between 

 

Round 3) 10 Rolls for Sit-Up & Get Up      w/:30 rest  between 

 

 

Warm Down:

10:00 Alt. 1:00 Power Skip, 3:00 Run, 1:00 walk 

10:00 Full body stretch


 

 

FCA WOD #49 (5/19/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Jumping Jacks, 1:00 walk-out with pause

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Walk-Out with 5 Mississippi “pause” 

20 Leg Swings (10 Each Leg)

1:00 Walk-Out with Tap-Tap Push Up

20 Arm Circles (10 Each Direction)

 

Main Set:  need a deck of cards

 

Ryan Held’s Deck of Cards: see video for instructions and have at it!!

 

Warm Down:

10:00 Alt. 3:00 Run, 1:00 lunge w/twist, 1:00 walk 

10:00 Full body stretch


 

 

FCA WOD #48 (5/18/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Jumping Jacks, 1:00 walk-out with pause

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Side Plank with sky point  (:30 on each side) 

20 Leg Swings (10 Each Leg)

1:00  High/Low Plank  (:30 second switch)

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x (10 to 1) cycles

 

Round 1)  Alt. Streamline Jumps & Push-ups

2:00 Rest  (stay loose)

 

Round 2) Alt.  Plank with Wall/Air Touch & Sit-Up/Get Ups 

2:00 Rest  (stay loose)

 

Round 3) Alt. Diagonal Mtn. Climber & Predator Jumping Jacks (see video)

 

 

Warm Down:

10:00 Alt. 3:00 Run, 1:00 carioca, 1:00 walk 

10:00 Full body stretch


 

 

 

FCA WOD #47 (5/17/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 4:00 Run, 1:00 Walk-check BPM, second round goal—drop BPMs # by 10 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Reverse Touch-Down Lunges 

20 Leg Swings (10 Each Leg)

1:00   Side plank: on forearm with “sky” point—switch at: 30

20 Arm Circles (10 Each Direction)

 

Main Set:  The “50” Challenge 

 

Round 1) 50 Push-ups & 50 Sit-Ups/Get Ups 

3:00 Rest  (stay loose)

 

Round 2) 50 Burpees & 50 Squats w/weights 

3:00 Rest  (stay loose)

 

Round 3) 50 Squat Jump & 50 2 feet/2inches leg raises with “5 Mississippi” pause @ 2 inches

 

 

Warm Down:

10:00 Alt. 3:00 Run, 1:00 lunge walk, 1:00 walk 

10:00 Full body stretch


 

FCA WOD #46 (5/16/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run,  1:00 Lunge with twist, 1:00 “Seal” Jacks 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00  Walk Out with 10 Air Touches 

20 Leg Swings (10 Each Leg)

1:00   Walk Out with 5 Great Push-Ups 

20 Arm Circles (10 Each Direction)

 

Main Set:  The “100” Challenge 

 

Round 1) 100 Air Squats & 100 Sit-Ups 

3:00 Rest  (stay loose)

 

Round 2) 100 Spider Mountain Climb & 100 Leg Lifts

3:00 Rest  (stay loose)

 

Round 3) 100 “Clap” Jacks  & 100 Squat Jumps

 

 

 

Warm Down:

 

10:00  Alt. 4:00 Run,  1:00 lunge walk

 

10:00 Full body stretch


 

FCA WOD #45 (5/15/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 4:00 Run & 1:00 Jumping Jacks 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Alt. 4 Donkey Kicks & 1 Great Push Up

20 Leg Swings (10 Each Leg)

1:00 Alt. 4 Mountain Climbs  & 1 Great Push-Up

20 Arm Circles (10 Each Direction)

 

Main Set:  

Round 1) 6:00: Alt.  5 Tap-Tap Push Up, 5 Squat Jumps, 5 sit up-get-up

2:00 Rest

Round 2) 6:00: Alt. 5 Burpees, 5 Lunge Split Jumps,  :30 Wall Sit w/arms out

2:00 Rest 

Round 3) 6:00: Pick 1 or 2 from above and do

 

 

 

Warm Down:

10:00  Alt. 3:00 Run,  1:00 Skip, 1:00 Walk

10:00 Full body stretch


 

 

 

FCA WOD #44 (5/14/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run-Tempo & 2:00 Up-Tempo

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Walk-Out w/10 Plank jacks

20 Leg Swings (10 Each Leg)

1:00 Walk-Out w/ 10 Air or Wall Touches

20 Arm Circles (10 Each Direction)

 

Main Set:  3 x Tabata (4:00 = :20 exercise & :10 rest)  1:00 rest btw. T’s

T1) Alt. Drop Squats & Plank w/foot taps

T2) Alt. Seal Jacks & Push – Up

T3) Alt. Sit-Up/Get-Ups & Bicycle  Crunches

 

 

Warm Down:

10:00  Alt. 1:00 UT Run, 3:00 Tempo Run, 1:00 Walk

10:00 Full body stretch


 

 

 FCA WOD #43 (5/13/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 power skip, 1:00 Carioca 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Slow Mountain Climb

20 Leg Swings (10 Each Leg)

1:00 Spider Mountain Climb 

20 Arm Circles (10 Each Direction)

 

Main Set:  10 to 1 cyles

 

Round 1)

Squat 180° Squat Jump (med ball optional) 

Push-Up on one leg  (w/med ball: rolling push ups)

Sit-Ups (med ball optional)

 

Rounds 2)

Solomon  Hops (over med ball)

Burpee with push-up and jump

Leg Lifts

 

 

Warm Down:

10:00  Alt. 4:00 Tempo Run & 1:00 TD Lunges 

10:00 Full body stretch


 

 FCA WOD #42 (5/12/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 4:00 Run, 1:00 Carioca

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Walk-Out w/4 “slow” air touches

20 Leg Swings (10 Each Leg)

1:00  Walk-Out w/2 “great “ push ups

20 Arm Circles (10 Each Direction)

 

Main Set:  

 

2 Rounds

 

2X

1:00 High Knee Runs

1:00 Up/Down Plank Push ups

1:00 Sit-Ups

1:00 Rest & Repeat

 

2 Rounds

 

2X

1:00 Semi-Circle Mountain Climb (see video) 

1:00 Plank Tap Cycle (shoulder,  elbow,  hands, hips, knees, feet)

1:00 Down Hill Skier 

1:00 Rest & Repeat

 

 

Warm Down:

10:00  Alt. 4:00 Tempo Run and 1:00 Lunge Twists: “Long, Low, and Slow”

10:00 Full body stretch

 

 

 

 FCA WOD #41 (5/11/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 10 Body Squats, 1:00 Walk 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Alt. 10 Jumping Jacks & 10 Plank Jacks

20 Leg Swings (10 Each Leg)

1:00  Alt. 10 Mountain Climber & 10 Spider Mountain Climber

20 Arm Circles (10 Each Direction)

 

Main Set:  2 x 10:00 AMRAP   w/3:00 rest

 

AMRAP: #1

5 Donkey Kicks

10 Jump Squats

5  Great Push--Ups

10 Sit-Ups

 

AMRAP #2

5 Burpees

10 Lunge Twists (w/med ball)

5 Brurpees

10 Super Skater Jumps (see video) 

 

 

Warm Down:

 

10:00  Alt. 3:00 Tempo Run and 2:00 EZ Jog

 

10:00 Full body stretch


 

 

 FCA WOD #40 (5/10/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00   Alt. 3:00 Run, 1:00 Power Skip, 1:00 Walk 

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Wall Sit with Arms Out

20 Leg Swings (10 Each Leg)

1:00  High Plank w/ Alt. Arm Extensions 

20 Arm Circles (10 Each Direction)

 

Main Set:  

 

10 x 20 yard sprints & 5 Burpees  @ 1:00     (3:00 Rest when completed)

 

10 x 20 yard sprints & 5 Squat Jumps  @ 1:00  (3:00 Rest when completed)

 

10 x 20 yard sprints @ :30  ALL 100% Effort

 

 

Warm Down:

 

10:00  Alt. 4:00 Run and 1:00 Hands On Hips Lunge walk

 

10:00 Full body stretch

 


 

 

FCA WOD #39 (5/9/2020)

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00 3:00 walk, 3:00 Jog, 3:00 Run, 1:00 walk--recovery

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 Touch-Down Forward Lunges

20 Leg Swings (10 Each Leg)

1:00  Touch-Down Reverse Lunges 

20 Arm Circles (10 Each Direction)

 

Main Set:  15:00  5x 5 AMRAP!!

 

5 Squat Jumps

5 Sit-Ups

5 Donkey Kick

5 Sit-Up/Get-Ups 

5 Tap-Tap Push Ups 

 

Warm Down:

 

10:00  Alt. 3:00 Run/1:00 Power Skip/1:00 Walk

 

10:00 Full body stretch

 

 

 FCA WOD #38 (5/8/2020)

 

Equipment: Water bottles, yoga mat-optional, watch or phone with timer, light dumbbells or med. ball, place to run

 

 

Warm-Up: 

10:00 Alt. 4:00 Tempo/1:00 Up-Tempo

 

Range of Motion (ROM) Drills: 10:00 with no break, GOAL: get the heart rate up and break a sweat

 

Warm Up Cycle: 2 cycles

1:00 “Pointers”  In high plank position “point” with Right Arm/Left Leg for 5 seconds & switch LA/RL

20 Leg Swings (10 Each Leg)

1:00  High Plank Tap Cycle : shoulders, elbows, hands, hips, knees, feet, and repeat process

20 Arm Circles (10 Each Direction)

 

Main Set:  10 to 1 cycle with 2:00 Rest between

 

1) T- Rotation (see video) & Squat Jumps

 

2)  Single-Leg Burpee & Rolling Squat Jumps

 

 

Warm Down:

 

10:00 Alt 2:00 Run & 10 lunges with upper body twist 

 

10:00 Full body stretch

 

 

 

 


 

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