Day 5: Bayer

Back Squat x 6	reps	weight	distance	Instructions
Back Squat	18-20			What weight? Choose the weight for whatever is challenging to achieve the last rep within the count range. Rest 90-120sec between sets, load and unload weight as needed.
Back Squat	12-15
Back Squat	8-10
Back Squat	8-10
Back Squat	12-15
Back Squat	18-20
4 Rounds For Time	reps	weight	distance	Instructions
Front Squat	7	65#		Weight must be cleaned from the ground on the Front Squat. For Russian Twists, heels must be elevated off the ground.
Russian Twist	15/side	25#
Run			200m

Day 4: Bayer

Warm Up:

500m Row/400m Run

10 Scorpions

10 Leg Swings

15 Squats

15 Sit Ups

 

Strength:

Deadlift

5×5

 

WOD:

400m Run

50 Weighted Lunges

50 KBS

50 Push Ups

50 Sit Ups

50 Box Jumps

400m Run

 

Bayer: Testing Results

Need to schedule a make up day for Newton.

Day 3: Bayer; Day 2: Bobcats

Testing Continued-Bayer

WOD
1000m Row
50 Thrusters
40 Sit Ups
30 Box Jumps
20 Burpees
10 Dips
800m Run

Day 2: Bayer

Testing

Day 1: Bayer, Bobcats 16s and 14s

Warm up:

Ladders

 

Wod:

Partner Up

25m AMRAP

while your partner runs a 400m partner 2 performs the following AMRAPwhile until they get back. They will pick upfrom where you left off

10 pushups

10 squats

10 kbs (25,35,40#)

SPRING AND SUMMER PROGRAMS

We are launching our new teen and youth program fit for the hockey player that wants to take their game to the next level.  Located inside Arcadia Ice Arena, we are the premiere hockey training facility.  We prepare your athlete by making them more well rounded in strength, speed, agility, coordination, quickness, and more.  Finally there is a program in the Valley that is your one stop shop for sports training.

Full Strength will be offering a Spring and a Summer Program:

SPRING-March 13th-May 20th:

13 years old and older–Tuesday/Thursday @ 615pm & Sunday @ 10:15am
12 years old and younger–Monday/Wednesday @ 4:15pm & Saturday @ 10:15am

The spring program will be used to build up each players conditioning and introduce them to CrossFit’s various body weight movements.  We will also work light weights to work on proper form and technique so each player can maximize their results.

THE FIRST WEEK OF THE SPRING PROGRAM WILL BE FREE TO ANY HOCKEY PLAYER IN THE VALLEY

 

SUMMER-May 28th-July 20th:

This will be a Strength and Conditioning program focusing on a Deadlift, Back Squat, Press, Olympic Lifting.  This will be 3 days a week progressively moving them up in weights, but concentrating 100% on proper form.  This will be a 6 week strength cycle with 2 weeks of testing.  The first week and last week will be used to test their starting and ending weights in the program.

The class will be structured from start to finish.  We will start with a warm up consisting of plyometrics and mobility.  We will then go into the specific lift we are working on for that day.  Once our strength portion has been completed we will go into a conditioning based workout that will be performed at a high intensity to maximize their conditioning, strength, agility, and make them a better athlete.  These workouts will be based on training through energy systems to maximize their endurance and max power output.  This will help your hockey player with recovery and maximize their results.

This 8 week program will cost $299.  This will be an individualized program for each player that we will write for them.  The first week and last week will be used to test their lifts to assess where they are starting with us. Each player will be on different weights throughout the program to maximize their potential.

This will run M, W, F at 10am, 11:30am, 1:00pm.  If a player is going to miss more than 2 days it is recommended that they do not participate.  They will have to make up the day missed to stay on the proper regiment for this strength cycle.

We will run 3 groups focusing on Bantams and Older.  Each group will max out at 10 players.

SIGN UP AND PAY ONLINE!