1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and deliver oxygen to your body.
2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use energy.
3. Strength: This is the ability of your muscles or a muscular unit to apply force.
4. Flexibility: The ability to maximize the range of motion of a joint.
5. Power: The ability of your muscles to maximize their force in a minimum amount of time.
6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or movement.
7. Coordination: The ability to combine several different movement patterns in a single distinct movement.
8. Accuracy: The ability to control a movement in a given direction or intensity.
9. Agility: The ability to minimize the time going from one movement to another.
10. Balance: The ability to control the center of gravity of your body in relation to your supportive base.
Jed 1: Sprint Routine #1
Warm up with 5 minutes running at recovery pace (a little slower than your average running pace)
3 rounds of: 2 minutes sprinting pace (as fast as you can), then 2 minutes back at recovery pace
Over time, increase to 6 rounds, and then increase your sprinting pace
Jed 2: Sprint Routine #2
Warm up with a lap around the track
4 rounds of:
800 m sprint
200 m recovery
Murphy: Stamina Workout:
10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible. Run 1 mile. Repeat if capable.
Gavin:
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 3 minutes between each round.
Bryan:
21-18-15-12-9-6-3 reps for time of: 200 - 255-lb. deadlifts
Inez:
3 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps
Sally:
3 rounds for time of:
Run 800 meters
50 push-ups
50 sit-ups
Ralph
5 rounds of:
20 meter tire flip (Team)
200 meter sprint
Stretching Routine:
Loretta:
Obstacle Course Day
With 3 Rounds of…on the last Tarzan bar
20 Knees to Elbows
10 Knees to Elbows
5 Knees to Elbows
Alice:
3 rounds as quickly as you can
400 m run
20 air squats
20 push-ups
20 mountain climbers (left + right = 1 rep)
20 box jumps
Cindy: As many rounds as you can in 20 minutes
5 pull ups
10 push-ups
15 squats
Frank:
4 rounds of 800 meters w/ 400m high jumper
Tabata:
Run a mile
Tabata (20 seconds on/10 seconds off – 8 rounds)
Burpee
Sit-up
Box Jumps
DB Push press
Run a mile
Lauren:
Run a mile
3 rounds stadium steps
Run a mile
Abigail:
1 minute jog, 30 Jumping Jacks, 30 Mountain Climbers
5 rounds - 100 meter sprint, 10 Burpees, 10 Sit-Ups
2 minutes static squat hold.
Toby:
10 pull ups
10 squats
10 push-ups
10 sit-ups
Run a mile
3 rounds; Repeat
Day at the Zoo:
100m of:
Bunny hops
Frog jumps
Bear crawls
Alligator push-ups
Elephant Lunges
Cheetah Sprints – 200 meters