Archive for the ‘Games & Races’ Category

Steve puts Jason and Derek from the Sideline Radio sports show through a football conditioning workout that kicks their butt! With football season here, maybe this workout can give some of our coaches and dads some ideas for practice and strength/conditioning training. Enjoy!

4 CIRCUITS:

#1 Resistance Bands Drills
Shuffles & burpees

#2 Conditioning
15 Plyo Jumps
15 Push Press
X5

#3 Football Stomp, Throw & Burpee
Stomps to quick throw
– Hit the Target (Tire hole), do 1 burppee
– Hit the Rim (rim of tire), do 2 burpees
– Miss the Target, do 3 burpees

#4 Race
Plate drag run
15 burpees
15 plyo box jumps
15 push presses
1 Football stomp, Throw & Burpee

This was Monday’s BCx Club workout with Steve. This ones great for groups, partners or even done alone. Have fun with this. Do what you can, track your time, compete against yourself!

PUSH UP Wars
Can be done with a partner or group. Starting in plank, your opponent does 10 pushups and returns to plank, then you do 10 push ups and return to plank (and continue around the circle, if done in a group), and repeat. When you get fatiqued, you can do pushups on your knees, but ONLY while doing pushups. As soon as any body part hits the ground besides your hands and feet, you are out.

The last man planking wins. Track your time!

QUADerific!
1/4 Mile Sprint
25 Thrusters
4 Rounds for Time

alARMing!
15 Double Unders (jump rope 2 revolutions/jump)
15 Bicep Curls (women 30lb/men 40lb)
15 Shoulder Presses  (women 30lb/men 40lb)
30 Partner Tire Push (OR at an angle, let yourself fall toward the wall & push yourself off the wall into standing position)

RELAY FOR MANIAX
1ST STATION: 20 Bicycle Situps (Crunch & Punches)
Deadleg drag (walking with hands, letting feet drag behind) across room to 2nd station
2ND STATION: 20 Plyo Jumps on 15″ plyo box or step
inch worm back to 1st station (starting in plank, walking feet up to hands, walk hands further out & repeat, inching your way forward)
4 Rounds
Have a question about one of the moves? Comment below & we’ll be happy to help!
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Partner up!  A little competition can be a great way to boost intensity and FUN! Can also be done alone. Below is a video of today’s BCx Games to reference. View entire entry to read the entire workout.

Curl Presses Relay
Tools: Dumbbells or Bodylastics Bands  (more…)