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Like & Share:Summer Workouts

Week of June 30- July 6 

Workout #1

For time:

Run 1 mile

Rest 6 minutes

Run 1/2 mile

Rest 4 minutes

Run 1/4 mile

 

Workout #2:

5 rounds of:   

400m run

12 overhead squats

http://www.youtube.com/watch?v=_YIPSge8sig&list=PL898CE9A1D89D4016&index=22

use a power snatch to get bar over head.

(http://www.youtube.com/watch?v=be97kgQ1Aw8&list=PL898CE9A1D89D4016)

 

Workout #3:

15-12-9  (do one round of 15, one round of 12, one round of 9)                       

Hang cleans

Dips

 

Workout #4:

200m run                        

5min as many rounds as possible- 10 pull ups, 10 wall balls

wbs-(http://www.youtube.com/watch?v=8fpobPBRnsk )

200m run

5min AMRAP - 10 box jumps, 10 sit ups

200m run                       

5min AMRAP - 10 kettle bell swings, 10 chest to ground pushups

kbs-(http://www.youtube.com/watch?v=0dvov7IHvL0&list=PL898CE9A1D89D4016 )

 

Wall Ball Workout:

6-8 feet from the wall,

100 right quick stick

100 left quick stick

100 right, catch ball on left side of body (stick is still in right hand)

100 left, catch ball on right side of body (stick is still in left hand)

Week 3 July 7th-13th

Workout #1

For time:

Run 1.5 miles

5x, each for time:

50m sprints

 

Workout #2

5min jump rope

30 power snatch

800m run

PS-(http://www.youtube.com/watch?v=be97kgQ1Aw8&list=PL898CE9A1D89D4016)

 

Workout #3

200m run, 30 push presses

400m run, 20 PP

800m run, 10 PP

http://www.youtube.com/watch?v=NXnMerUZeHM&list=PL898CE9A1D89D4016&index=51

 

Workout #4

21-18-15-12-9-6-3

KB swings, box jumps

 

Wall Ball Workout:

Catch & cradle - toes facing the wall

Catch & cradle - feet sideways to the wall

50- Catch, NO cradle - toes facing the wall

50- Catch, NO cradle - feet sideways to the wall


50- Quick stick - toes facing the wall

50- Quick stick - feet sideways to the wall

50- Catch, face dodge - toes facing the wall

50- Catch R; throw R, switch hands when the balls not in your stick - toes facing the wall

50- Split dodge - throw right, catch right, split dodge throw left, catch 

Week 4 July 14th – 20th

Workout #1

For time:

Run 2 miles

 

Workout #2

10 min AMRAP

12 Sumo deadlift high pulls, 12 chest to ground push ups, 50 singles (24 DUs)

http://www.youtube.com/watch?v=2yElE1E_Mco&list=PLgqp3g2yGNvyKplKGIBTO-0eto2n3O0U0&index=14

Then

3 X 500m row with 2min rest in between

 

Workout #3

100 burpees (12 min max)

8 rounds of V-ups - 30 sec on 30 sec rest

 

Workout #4

15min AMRAP

200m run, 25 wall ball

 

 

Wall Ball Workout:

100 right (each)

100 left (each)

100 switch (each)

Week 5 July 21st -27th

Workout #1

Each for time:

- 1x Run 1 mile

- 2x Run 1/2 mile (800 meters)

- 3x Run 1/4 mile (400 meters)

- 4x Sprint 100 meters

** Rest as needed between runs

 

Workout #2

12 min AMRAP                  

100' burpee broad jumps

100' plate overhead lunges (25lb or 15lb plate)

 

Workout #3

four part workout:

1-    1 mile run

2-    4min AMRAP – situps

3-    1000m row

4-    4min AMRAP – 10 kettle bell swings, 8 pull ups

 

Workout #4

40 burpees

30 Toes to bar (http://www.youtube.com/watch?v=29jvHSugMoE&list=PL898CE9A1D89D4016&index=39)

25 cal row

20 box jumps

20 dips

20 pull ups

this workout should be completed within 25min.

Wall Ball Workout:

3 Rounds for reps:

1 min Left (1 cradle)

1 min Right (1 cradle)

1 min Switch

1 min Rest

** Count your total wall ball

Dynamic Warm Up

- Arm circles; forward and backwards

- High Knees

- Butt kickers

- Frankenstein’s

- Walking lunges; forward and backwards (twist to the side and open your hips on each lunge)

- Quad stretch to knee hug

- Groin stretch with skip

- Inch worms

- 10 Squats

- 10 forward/back jumps

- 10 lateral jumps

- 3 side shuffle into a sprint (2x)

- Sprint from a push up

- Sprint from lying on your back

- 2 Sprint build ups (50%, 75%, 100%)