Please see the workouts for this weekend below
Saturday: Nike Training app workouts
1) 5-Min Bodyweight Burn: Core Wake-Up Call
2) 10-Min HIT: Abs
3) 10-Min Yoga: Core Flow
Sunday:
Varsity distance; Easy 50 minute run
Everyone else (all levels) Easy 20 minute run
After run everyone should do quick fix mobility on the nike training app
Monday 1/2: Varsity runners woodman field 9am. Everyone else OFF
Please see update for tomorrow's practice below
Wednesday 12/28: Throwers 9am at freshman building; Varsity sprinters & Varsity distance 10am woodman. Freshman & JV Nike app workouts below
1) 30-Min HIT: Pyramid Blowout
2) Runner's Release
Thursday 12/29: Throwers at woodman 9:30am; everyone else at Woodman 10am
Friday 12/30: Everyone at woodman 10am
Saturday 12/31: OFF
Monday 1/2: Varsity runners & throwers woodman field 9am
Monday 12/26: Varsity sprinters and distance woodman field 10am. Everyone Nike app workouts below
1) 10-min HIT: Interval Training Blast
2) Runner's Release
Tuesday 12/27: Throwers 9:30am Woodman. Everyone else 10:30am main building
Wednesday 12/28: Throwers 9am at freshman building; Varsity sprinters & Varsity distance 10am woodman. Freshman & JV Nike app workouts below
1) 30-Min HIT: Pyramid Blowout
2) Runner's Release
Thursday 12/29: Everyone at Woodman 10am.
Friday 12/30: Everyone at woodman 10:30am
Saturday 12/31: TBD
The list for tomorrows meet has been posted; only athletes on this list are allowed to travel/excused from school tomorrow. The bus will leave from Woodman field at 7am, come prepared in layers, with snacks/food and water but most importantly ready to compete. The practice schedule for winter break will be posted here Saturday evening however, as expressed in today's meeting practice will be in the morning.
Tomorrow all levels and groups will meet on the 2nd floor of the main building with practice beginning at 3pm. Everyone needs to wear layers; no excuses.
Parents, please see tab to the right for the emergency contact google form, this needs to be filled out completely for athletes to travel/compete.
Today, throwers will meet for practice at 3pm in the freshman building. All other groups should do the home workouts below on the Nike app; check back here tomorrow for tomorrows home workout as well as important team information.
Nike App
1) runner warm up
2) quick fix mobility
3) runners release
Tomorrow, freshman, JV and throwers will have the day off. The group that coach Washington spoke to will meet Coach Jenkins at woodman at 3pm; the Ocean breeze group will leave from woodman at 1:20pm. On Friday all levels will have a home workout which will be posted here and information regarding throwers practice will be posted here as well.
Today there will be study hall in the library from 2:45pm-3:45pm followed by practice; practice will be done at regular time so please plan accordingly. Parents and athletes, please make sure you go over the policies and procedures together, as stated there, in our parent meeting and athlete meeting on Monday... unless discussed earlier with coaches, lapses in practice will hinder athletes place on team and being able to compete.
Everyone will meet at woodman after school today. Freshman and JV will be done by 4:30 the latest; parents please plan accordingly.
Today was the last day of tryouts, there will be a meeting followed by practice on Monday after school (location will be posted later this weekend). Tomorrow Freshman and JV will have the day off and should do the home workout listed below on their own.
Home Workout; easy 15-20min run followed by the circuit below
Circuit do 2 sets of the circuit below. Take 2 minutes between sets after you've completed 2 sets get a good stretch, holding each stretch for 1 minute or 2 sets of 30 seconds.
20 Mountain Climbers
20 Jumping Jacks
10 Push-Ups
20 Jumping Jacks
30sec Plank
20 Jumping Jacks
20 Crunches
20 Jumping Jacks
20 Squats
20 Jumping Jacks
20 Lunges
20 Jumping Jacks
20 Leg raises
20 Jumping Jacks
30sec Plank
Practice will begin at 4pm tomorrow and we will meet on the 2nd floor of the main building. We are working on coordinating a study hall so please keep an eye on the instagram story tomorrow for location. Athletes can not be in the building unsupervised so we will not be hanging out on the 2nd floor or in the building until practice begins.
Wednesday, Thursday and Friday are half days, information in regards to practice start times for each group/level will be posted here tomorrow evening.
Athletes use the weekend to recover, get homework done and be ready for Monday. All athletes should download the nike training app and do the following workout below for Saturday
1) 5-Min Runner's Yoga
2) 5-Min Bodyweight Burn
3) 10-Min Yoga: Restorative Sequence
To find the workouts click the workouts tab and bottom then hit the browse tab at the top. From there type in and do workouts.
On Sunday Athletes should do
1) Runner Warm-up
2) Quick Fix Mobility
Tomorrow all groups and levels will meet at woodman after school. Athletes, remember to wear your layers and extra water also, make sure you all refill your water bottles before coming to woodman.