Workouts for the Week of 3/15-3/19

**Sprint Group:

Monday: 3x500m @65-70% (10min rest)

Tuesday: 9x20m Stag'd Start (3min rest); Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 3 or 4x (200m sprint walk 50m, 100m sprint walk 100m)

Thursday: 6x25m speed acclerators: 3 stag'd starts, 3 Down(4pt)Starts (3 min rest) or

6xFly 30s (6min rest) & 5x 14m Hill sprints; Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place

**Distance Group:

Monday: 20 min warmup run

Drills, 4x100m windsprints

20 min run

Tuesday: 20 min warmup run; 8-12 200m sprints (37-50s) jog back across field to start;

20 min run

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 25 min warmup run, Drills, 4x100 windsprints, 20 min run

Thursday: 15 min warmup run, 4x800m (recovery time = prev 800m run time)

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place

**Throwers Group:

Monday: 1. 5x20 Squats 2. 10x20 Kisses 3. 5x10ea stairway stepups; Core Work: 1. 3x20Combo

Crunches 2. 3x20ea Russian Twist 3. 3x20 Toe Touches 4. 3x20 Reverse Crucnhes 5. 3x10ea

Elbow to Knee 6. 3x10Supermans

Tuesday: 5x20m Stag'd Start (3min rest); Throwers UpBody Circuit:

1. 5x10Wood Chops 2. 5x10 Plate Shoulder/Torso Twist 3. 5x10 Plate/DB/KB Shoulder Presses 4. Int/Ext Rotations (Rot Cuff)

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 1x (200m sprint walk 50m, 100m sprint walk 100m)

4x SL Reaching DL (Shot Put Balance/Stance-2 ea side)

4x10 SL Power Pushes (Shifting weight back and forth)

Thursday: 1. 3x Core Ball Matrix 2. 3x10Front/Side Plate Raises 3. 3x10 Band Pull Aparts 4. 3x10 Int/Ext Rot 5. 5x10 Pushup Rows

- 6x25m speed acclerators: 3 stag'd starts, 3 Down(4pt)Starts (3 min rest) or

6xFly 30s (6min rest) & 5x 14m Hill sprints; Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place