1. Etowah Strength and Conditioning- Week 8/6–8/10 MondayTuesdayWednesdayThursdayFriday Squats 5-5-5-5 Feet Elevated Push up 4x10 DB Bench 4x8 DB RDL’s 4x10 Linear Speed Arm Drills 3x15 sec. 1.Seated Arm Swings 2.Standing Arm Swings Bench press 5-5-5-5 Wall Balls 4x10 Power Pulls 5-5-5-5 Swimmers Press 4x8 Front Squats 5-5-5-5 DB Bent Rows 4x10 Burst Training 1.Sprint/BP 2.Box Jumps(spd) 3.Chest Press 4.Chargers /Side shuffle 5.L-1ft hop/2ft hop Power Cleans 5-5-5-5 Dips 4x10 Incline 5-5-5-5 DB RDL 4x10 Hang Cleans 5-5-5-5 Pull Ups 4x8 3.Dynamics 4.Walls Runs 5.Belly Starts x10 6.Starts 20 yds x10 7.Sprints 40 yds x 6 1.L-1ft run/2ft run 2.L-skier hop/icky 3.L-Scissors/1in-2 out 4.H-1ft run/2ft run DB Squat Jumps 4x10 Chin ups 4x8 10-10-10 Knees to elbows Big Scissors Burpies Mason Twists Static Stretch x 10+ min 25 x each Crunches Leg Lifts Big Scissors Rev. Crunches 5. H-side shuffle/Lateral Run 15-15-15 Knee Ups/KTB Big Scissors Split Leg/Toe Touch In/Outs Pulse Ups Mason Twists Leg Climbs L and R Static Stretch Rev. Crunches

2. Etowah Strength and Conditioning-Week 8/13-8/17 MondayTuesdayWednesdayThursdayFriday Squat Bench Press Power Pull 5-5-5-5-5 Work to 5 rep Max Warm Ups Walking Lunges Inch Worms Spider man Walks Bench Press Hang Clean Front Squat 5-5-5-5-5 Work to 5 rep Max Warm Ups Walking Lunges Inch Worms Spider man walks Dynamics Power Clean Incline Overhead Squats (light weight) 5-5-5-5-5 Glute Hams Glute Ham Sit Ups Big Scissors Knee Ups 10-10-10 Dynamics Plyometrics Standing Long Jump Single leg Run Single Leg Plyos Glute Hams Push Ups 2-way shoulder fly Chin Ups 10-10-10 Plyometrics Standing long jump Single leg runs Single leg Plyos Red Zone Workout Static StretchAccelerators Sprint Progression 10’s, 20’s, 30’s, 40’s Wall Walks Core In/Outs Big Scissors Hole Punchers Leg Lift/Hip Thrusts Change of Direction Cone Drills Ladder/small hurdles Static Stretch

3. Etowah Weight Training- Week 1/30-2/3 MondayTuesdayWednesdayThursdayFriday Squats 4-4-4-4-4 Feet Elevated Push up 5x10 Military Press 4-4-4- 4-4 DB Squat Jumps 5x10 Speed Tracs 3x15 sec/10 sec rest 1.Sprint/BP 2.Chest Press 3.Rocket Jumps 4.Ham Curls 5.Chargers Bench 4-4-4-4-4 Wall Balls 5x8 Hang Clean 4-4-4-4-4 Bicep Curls 5x8per arm Front Squat 4-4-4-4-4 One Arm Rows 5x8 Red Zone Workout! The Wildcat 10-1 Knee Ups/Knees to bows Push ups PC 4-4-4-4-4 Close Grip Push up 5x8 Incline 4-4-4-4-4 Wall Balls 5x8 Ball Slams? Power Pulls 4-4-4-4-4 Pull Ups 5x8 1.L-1ft run/2ft run 2.L-skier hop/icky 3.L-Scissors/1in-2 out 4.H-1ft run/2ft run DB Front Squat/Push Press w/ 10-35 lbs For Time! Overhead Squats 5x8 (light) Plate Raises 5x8 Glute Ham Sit Ups Leg Lift/Hip thrusts Knee Ups/Knees to bows 10-10-10 5. H-side shuffle/Lateral Run 25 x each In and outs Hole Punchers Big Scissors Rev Crunches COMPETE! FINISH! Red Zone Plyo workout 10-1 Squat Jumps Tuck Jumps Split Jumps Knee Ups Split Leg Toe Touches R and L Mason Twists Static Stretch! Push Yourselves!

4. Etowah Weight Training- Week 2/6-2/10 MondayTuesdayWednesdayThursdayFriday Squats 3-3-3-3-3 2-way shoulder 5x10 Bench 3-3-3-3-3 Lunges 5x6 per leg Speed Tracs 3x15 sec/10 sec rest 1.Sprint/Side Shuff 2. Rows Bench 3-3-3-3-3 Wall Balls 5x8 Hang Clean 3-3-3-3-3 CW push ups 5x8 Red Zone Plyo workout 10-1 Squat Jumps Tuck Jumps Split Jumps PC 3-3-3-3-3 Tricep PD’s 5x8 DB Incline 3-3-3-3-3 Leg Ext 5x10 Power Pulls 3-3-3-3-3 Chin Ups 5x8 3. Rocket Jumps 4. Hip Flexors 5. Standing A-skip FS/PP 3-3-3-3-3 One Arm Rows 5x8 Per arm Static Stretch! 1.Mnt Pose L/R 2.Split Ham/ Runners Pose L/R 3.Cat Stretch CW Squats 3-3-3-3-3 Swimmer Press 5x10 25 of each Burpies Tuck Jumps Knee Ups 1.MB-Seated CP 2.MB-Seated PP 3.MB-Side Rotation 4.MB-OH throws 15-13-11 Knee Ups/KTB Wall Balls DB Swings 4.Butterfly 5.Quad Stretch 6.Plank/UD/DD 7.Shoulders 15-15-15 Knee Ups/KTB Big Scissors Split Leg/Toe Touch Hole Punchers Reverse Crunches Calf Raises FOR TIME! 5.Big scissors /mason twists Rev. Crunches

5. Etowah Weight Training- Week 2/13-2/17 MondayTuesdayWednesdayThursdayFriday Squats 2-2-2-2-2 Plyo Push ups 5x10 Incline 2-2-2-2-2 2 way lunge 5x6 Speed Tracs 4x15 sec/10 sec rest 1.BP/Sprint 2.Chest Press 3.Rocket Jumps Bench 2-2-2-2-2 DB FS/PP 5x8 Hang Clean 2-2-2-2-2 Wide Push ups 5x10 Linear Speed Arm Drills 1.Seated Arm Swings 2.Standing Arm Swings PC 2-2-2-2-2 CW Push ups 5x10 WG Bench 2-2-2-2-2 Glute Hams/Leg Ext. 6x8 Power Pulls 2-2-2-2-2 Pull Ups 5x8 4.Donkey Kicks 5.Chargers Field Stations 1.W Drill/SP-SP 2.W Drill/SP-SH CW Squats 2-2-2-2-2 Swimmers Press 5x10 3.Dynamics 4.Walls Runs 5.Belly Starts x10 6.Starts 20 yds x10 7.Sprints 40 yds x 6 Overhead Squats 5x6 2-way shoulders 5x10 15-15-15 Burpies Reverse Crunches Hole Punchers Knee Ups 3.H-1ft run/2 ft run 4.H-2 ft jump/1 ft hop 5.H-Shuffle/Lateral Run 25 of each In and Outs Bicycle(25sec count) Big Scissors GH Sit Ups Static Stretch x 20 min 18-14-12 Wall Balls Burpies Push ups In and Outs GH Situps DB Swings Leg Lift/Hip Thrust Knee Ups Trunk Rotations Leg Climbs L and R

6. Etowah Weight Training- Week 2/21 – 2/24 MondayTuesdayWednesdayThursdayFriday Presidents Day OFF! Squats 1-1-1-1-1 WG push ups 5x10 DB Incline 1-1-1-1-1 DB Squat Jumps 5x8 Speed Tracs 5x10 sec/10 sec rest 1.Sprint/BP 2.Standing Bicep Curls Bench 1-1-1-1-1 Lateral Hurdle hops 5x10 PC 1-1-1-1-1 Tricep Ext. 5x8 Ladder Drills Form Running 10x20’s 6x40’s Power Pulls 1-1-1-1-1 Pull Ups 5x8 3.Rocket Jumps 4.Hamstring Curls 5.A skip, Frankensteins, Side Lunges Squat Jumps 5x6 Chin Ups 5x8 Static Stretch! 10-1 The Wildcat Wall Balls Knee Ups Hang Cleans (95, 115, 135 lbs) 1.In & outs/Bicycles 2.Big Scissors/Hole Punchers 3.MB-Seated chest Pass 3 Rounds: AMRAP 30 second sets GH situps Power pulls (95/135) Burpies 25 of each In and Outs Hole Punchers Big Scissors GH Sit Ups 4.MB-Seated Rainbow throws 5.MB-Partner situps Leg Lift/Hip Thrust Knee Ups Trunk Rotations Leg Climbs L and R

7. Etowah Weight Training- Week 2/27-3/2 MondayTuesdayWednesdayThursdayFriday Squats 5-5-5-5-5 Swimmers Press 5x8 DB Incline 5-5-5-5-5 Lunges 5x6 per leg Speed Tracs 4x15 sec/10 sec rest 1.Sprint/Side Shuff 2.Rows 3.Rocket Jumps Bench 5-5-5-5-5 GH/Leg ext. 4x10 Hang Clean 5-5-5-5-5 Plyo-Push ups 5x10 COD Drills 1.Dynamics 2.Plyos 3.Line Drills 4.W-Drill/Spr/Spr PC 5-5-5-5-5 Tricep Ext. 5x10 DB Bench 5-5-5-5-5 Wall Balls 5x12 Power Pulls 5-5-5-5-5 Pull Ups 5x8 4.Donkey Kicks 5.Green Bands- Chargers/BP CW Squats 5-5-5-5-5 2-way shoulder flys 5x12 5.W-Drill/Spr/Side Shuff 6.W-Drill/Spr/BP 7.Reaction Drills 8.Static Stretch Squat Jumps 5x8 Chin Ups 5x10 15-15-15-15 Knees to elbows GH Situps Rev. Crunches 1.L-1ft run/2ft run 2.L-Scissors/2 in 2 out 3.L-Hop scotch/Icky shuffle 20-15-10-5 DB Swings Crunches GH Situps Hole Punchers 25 of each In and Outs Split leg toe touch L/R Leg Lifts 4.H-2 ft jump/side jump 5.H-Side shuffle/lateral run Crunches Rev. Crunches Knees to elbows Heel Ups

8. Etowah Weight Training- Week 3/5-3/9 MondayTuesdayWednesdayThursdayFriday Squats 4-4-4-4-4 DB Swings 5x15 CG Bench 4-4-4-4-4 Split Jumps 5x12 Speed Tracs 4x15 sec/10 sec rest 1.BP/Sprint 2.Bicep Curls 3.Rocket Jumps Bench 4-4-4-4-4 DB FS/PP 5x8 Hang Clean 4-4-4-4-4 Side Tri Rise 5x10 Per arm COD Drills 1.Dynamics 2.Plyos 3.Line Drills 4.W-Drill/Spr/Spr PC 4-4-4-4-4 WG Push ups 5x12 DB Incline 4-4-4-4-4 Leg Ext./GH 4x8 Power Pulls 4-4-4-4-4 Pull Ups 5x8 4.Hip Flexors 5.Burpies-AMRAP OH Squats! 5x6 Pull ups/Fat man Rows 5x8 5.W-Drill/Spr/Side Shuff 6.W-Drill/Spr/BP 7.Reaction Drills 8.Static Stretch Squat Jumps 5x6 Chin Ups 4x10 25 of each In and Outs Bicycles Big Scissors 1.Tire Squats (BW Squats)AMRAP 2.Wall Walks-30 reps 3.Push ups-AMRAP Static Stretch! Yoga Routine 1.Vinyasa 2.RP/CP 3.Warrior 1 2 Rounds of 25 Knee Ups Hole Punchers Mason Twists Crunches Leg Lifts Heel Ups Leg Climbs L and R Mason Twists 4.L-Skier hop/icky shuffle 5.L-lateral run/karayoke 4. Warrior 2 5.Lying Down HS 6.Quads 7.Calfs Leg Climbs L and R Trunk Rotations

9. Etowah Weight Training- Week3/12– 3/16 MondayTuesdayWednesdayThursdayFriday Squats 3-3-3-3-3 Swimmers Press 5x12 CG Bench 3-3-3-3-3 Split Jumps 5x12 Speed Tracs 3x20 sec/10 sec rest 1.Sprint/Side run 2.Chest Press 3.Rocket Jumps Bench 3-3-3-3-3 Leg Ext/GH 4x10 Hang Clean 3-3-3-3-3 Dips 5x10 COD Drills 1.Dynamics 2.Plyos 3.Line Drills 4.W-Drill/Spr/Spr PC 3-3-3-3-3 WG feet elevated push ups 5x12 Incline 3-3-3-3-3 1arm DB snatch 5x8 Power Pull 3-3-3-3-3 Pull ups 4x10 4.Ham. Curls 5.Chargers-Sprint, Side shuff. Karayoke FSquat 3-3-3-3-3 Bent Flys 5x10 5.W-Drill/Spr/Side Shuff 6.W-Drill/Spr/BP 7.Reaction Drills 8.Static Stretch OH Squats 5x10 Chin ups/Fat man Rows 4x10 The Wildcat 10-1 Wall Balls Knees to elbows Hang Cleans 1.H-2 ft jump/side jumps 2.H-1 ft run/2 ft run 3.MB-Parner situps 10-1 Chin Ups Push ups to chest Burpies 9.Core routine 300-350 reps Static Stretch! 4.MB-Pike pass/side rainbow throws 5.C-Big Scissors/Crunche

10. Etowah Weight Training- Week 3/19-3/23 MondayTuesdayWednesdayThursdayFriday Squats 2-2-2-2-2 2 way shoulder flys 5x12 WG Bench 2-2-2-2-2 DB FS/PP 5x8 Yoga Routine 1.Mnt Pose 2.Runners Pose 3.Split Leg hamstring Bench 2-2-2-2-2 Tuck Jumps 5x12 Hang Clean 2-2-2-2-2 Plyo push ups 5x10 Form Running Arm Drills Belly Starts 10x10’s 10x20’s PC 2-2-2-2-2 CW Push ups 5x12 Incline 2-2-2-2-2 2 arm DB snatch 5x12 Power Pulls 2-2-2-2-2 Pull ups 5x8 4.Right angle pose 5.Etc. CW Squats 2-2-2-2-2 One arm Rows 5x10 Per arm 5x40’sSquat Jumps 5x8 Chin Ups 5x8 25 of each Crunches Rev crunches Leg lifts Pulse ups Med Ball Core Work Pike-chest pass Pike Rainbow throws Pike-Mason Twists Isometrics Static Stretch!Core-250 Reps of your choice! Hole punchers Big scissors Trunk rotations Knees to elbows Leg climbs L and R

11. Etowah Weight Training- Week 3/26-3/30 MondayTuesdayWednesdayThursdayFriday Squats 1-1-1-1-1 WG Push ups 5x15 Military Press 5x10 2 way lunges 5x6 Per leg Speed Tracs 4x15 sec/10 sec rest 1.BP/Sprint 2.Bicep Curls 3.Rocket Jumps Bench 1-1-1-1-1 Bumper Drills 5x12 Hang Clean 1-1-1-1-1 Dips 5x12 10-1 Squat Jumps Tuck Jumps Split Jumps PC 1-1-1-1-1 Tricep Ext. 5x8 Bench 1-1-1-1-1 Leg Ext/GH 4x10 Power Pulls 1-1-1-1-1 Pull Ups 4x10 4.Hip Flexors 5.A skip, Frankensteins, Side Lunges DB Squat jumps 5x8 Chin Ups 5x8 Static Stretch!BW Squats 5x12 DB Swings 5x15 Core Work In and Outs Hole Punchers Crunches Rev. Crunches 1.Line Jumps 2.Tuck Jumps 3.L-1ft run/2ft run 4.L-Hop scotch/skier hop 2 rounds of 25 GH Situps Leg Lifts Mason Twists Knees to elbows Core 250 reps of your choice! Big Scissors Crunchy Frog Leg Climbs L and R Fire Hydrants L and R 5. L-scissors/2 in 2 out Split Leg toe touches L and R Kick Backs L and R

12. Etowah Weight Training- Week 4/9-4/13 MondayTuesdayWednesdayThursdayFriday Squats 5-5-5-5-5 WG pushups 5x15 CG Bench 5-5-5-5-5 Leg Ext/GH 6x10 The Wildcat 10 to 1 Wall Balls Knee Ups/TTB Hang Cleans 135 Lbs Bench 5-5-5-5-5 Tuck Jumps 5x15 Hang Clean 5-5-5-5-5 Plyo Push ups 5x12 Speed Tracs 3x20 sec/10 sec rest 1.Sprint/BP 2.Chest Press PC 5-5-5-5-5 2 way shoulder fly 5x12 Incline 5-5-5-5-5 DB squat jump 5x12 Power pull 5-5-5-5-5 Pull ups 5x8 Squat Jumps 5x10 Swimmers press 5x12 3.Rocket Jumps 4.Ham curls 5.Chargers/BP Front Squat 5-5-5-5-5 1 arm rows 5x10 per arm 25 of each In/outs Bicycle Crunchy frog WL situps 3 rounds of 25 Crunches Rev. Crunches Leg Lifts Hole Punchers 1.L-1 ft run/2 ft run 2.L-lateral shuff/2 in2out 3.L-Skier hop/icky 250 reps of your choice! Leg climbs L and R Leg lifts Pulse ups Seated pike pass x100 4.Pro shuttle x6 5.Star Drill x4

13. Etowah Weight Training- Week 4/16-4/20 MondayTuesdayWednesdayThursdayFriday Squats 4-4-4-4-4 Wall Walks 5x15 DB Bench 4-4-4-4-4 RDL 5x12 Speed Tracs 3x20 sec/10 sec rest 1.Sprint/BP 2.Chest Press Bench 4-4-4-4-4 Leg Ext./GH 6x8 Power Pull 4-4-4-4-4 Side Tri Rise 5x12 per arm Speed Tracs 3x20 sec/10 sec rest 1.Sprint/ass. Side run 2.Rows PC 4-4-4-4-4 Plate raises 5x12 Incline 4-4-4-4-4 DB Squat/Calf Raise 5x12 HC 4-4-4-4-4 Pull ups 5x8 3.Rocket Jumps 4.Ham curls 5.Chargers/BP DB FS/PP 5x8 (thrusters!) Dips 5x10 3.Rocket Jumps 4.Hip Flexors 5.A skip/FrankS/ Side Shuffle CW Squats 5x10 (light weight) Chin Ups 12-10-10-8-8 25 of each In/outs Bicycle Crunchy frog WL situps 1.L-1 ft run/2 ft run 2.L-lateral shuff/2 in2out 3.L-Skier hop/icky Core 250 reps of your choice! 1.Burpies 2.Wall Walks x35 3.Line Drills 4.Squat Jumps 5.Pro shuttle x6 250 reps of your choice! Leg climbs L and R Leg lifts Pulse ups 4.Pro shuttle x5 5.Burpies Amrap Seated rainbow pass x100

14. Etowah Weight Training- Week 4/23-4/27 MondayTuesdayWednesdayThursdayFriday Squats 3-3-3-3-3 DB military 5x10 Incline 3-3-3-3-3 DB RDL 5x10 Speed Tracs 3x20 sec/10 sec rest 1.Sprint/ass. Side run 2.Rows Bench 3-3-3-3-3 Leg Ext./GH 6x8 Power Pull 3-3-3-3-3 Upright rows 5x10 Speed Tracs 4x15 sec/10 sec rest 1.BP/Sprint 2.Bicep Curls PC 3-3-3-3-3 Plate raises 5x12 Bench 3-3-3-3-3 DB Squat/Calf Raise 5x12 HC 3-3-3-3-3 Pull ups 5x10 3.Rocket Jumps 4.Hip flexors 5.A Skip/Side shuff/frankenst eins OH Squats 5x10 Dips 5x10 3.Rocket Jumps 4.Donkey kicks 5.A skip/FrankS/ Side Shuffle CW Squats 5x10 (light weight) Chin Ups 12-10-10-8-8 25 of each Crunches Rev. Crunches Trunk Rotations Leg lifts 1.L-1 ft run/2 ft run 2.L-lateral shuff/2 in2out 3.L-Skier hop/icky Core 250 reps of your choice! 1.Burpies 2.Wall Walks x35 3.Line Drills 4.Squat Jumps 5.Pro shuttle x6 18-14-12 Wall Balls Burpies Push ups Pulse ups Knees to elbows Crunchy frog Leg climbs L and R 4.H-2 ft jump/1 ft hop L and R 5.H-1ft run/2 ft run Static Stretch!

15. Sprayberry Weight Training- Week 4/30-5/4 MondayTuesdayWednesdayThursdayFriday Squats 2-2-2-2-2 Wall Walks 5x12 CG Bench 2-2-2-2-2 Lunges 5x8 per leg Free Day!Bench 2-2-2-2-2 Leg Ext./GH 6x8 Power Pull 2-2-2-2-2 Pull Ups 5x8 Speed Tracs 4x15 sec/10 sec rest 1.BP/Sprint 2.Bicep Curls PC 2-2-2-2-2 Plate raises 5x12 Bench 2-2-2-2-2 DB Squat/Calf Raise 5x12 HC 2-2-2-2-2 Bent Flys 5x10 Squat Jumps 5x8 Dips 5x10 3.Rocket Jumps 4.Donkey kicks 5.A skip/FrankS/ Side Shuffle CW Squats 5x10 (light weight) Chin Ups 12-10-10-8-8 25-25-25 Crunches Hole Punchers Rev. Crunches Leg Lifts Core 250 reps of your choice! 1.Burpies 2.Wall Walks x35 3.Line Drills 4.Squat Jumps 5.Pro shuttle x6 25 of each Ax Swings Knees to elbows GH Situps Burpies Static Stretch! Crunches Trunk Rotations Leg climbs L and R