Lions News · Dublin Athlete Workout Challenge Week 6, April 27-May 1


Week 6 Challenge:

Check back here each day for your updated workout.

Remember you can modify or add the weight of a backpack.

Locker clean out and equipment return this week.

6 Days- Use all day to complete- Monday -Saturday

Each Day

Do as much as you can with a weighted back back on

  • 250 push ups
  • 500 Squats
  • 500 Abs
  • 200 Bench Dips
  • 200 Calf Raises
  • 10Minute Jog
  • 20 Short Sprints (10 yards)
  • 10 Longer Sprints (25 yards)

Monday, 4/27/20

Make it a great week! 1 Rep, 1 Set, 1 Day at a Time!

Circuit 4 times through-

  • 20 Jumping Jacks
  • 20 Burpies
  • 40 Mountain Climbers (20 Each Leg)
  • 10 Upright Rows (Use backpack for weight)
  • 5 Big Arm Circles Forward
  • 5 Big Arm Circles Backwards
  • 4 Minutes Rest

Cone Drills

6 Times- 3 from the left, 3 from the right.

Set up 4 cones in a square 5 yards apart, then add a 5th and 6th cone on the same side of the square 5 yards from the others so it looks like the diagram below.  Stay inside the cones.  Start at cone 1, sprint to cone 4. Touch the cone, cut, and sprint to cone 3.  Touch the cone, cut and sprint to cone 5.  Touch the cone, cut, and sprint to cone 2. Touch the cone, cut and sprint through cone 6 to finish. Do this 3 times then move cones 1 and 6 to the other side and do it 3 times from that side.

1

 

2                           3

 

4                           5

 

6

Tuesday, 4/28/20

Circuit 4 times through-

  • 40 Lunges (20 each leg)
  • 25 Bent Rows (Use a backpack)
  • 20 side-to-side Lunges
  • 20 Upright Rows
  • 20 Forward Raises
  • 10 Ankle Flexions (5 Each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretch
  • 4 minute rest

Cone Drill- 6 sets of 4

5-10-5 Shuttle Drill- Set 3 cones in a straight line 5 yards apart.  Start at the middle cone, sprint 5 yards to the next cone.  Touch the cone with your hand and change directions and sprint to the farthest cone 10 yards away, touch the cone and change directions finishing past the middle cone you started at.  For each set of 4 start out going to the right 2 times and the left 2 times.

 

Wednesday, 4/29/20

Equipment hand in from 10am to 12pm.

Circuit 4 times through-

  • 30 Jumping Jacks
  • 30 Burpies
  • 40 Mountain Climbers (20 Each Leg)
  • 15 Plate Complexes (Raise backpack from thighs to above head, then a tricep extension)
  • 5 Big Arm Circles Forward
  • 5 Big Arm Circles Backwards
  • 4 Neck Rolls (2 each way)
  • 4 Minutes Rest

Cone Drills

Place stick or broom on the ground to work over. Circuit 6 times through-

  • 20 Side to Side Jumps- Feet together/Hands on your hips
  • 20 Jumps front to back
  • 10 Right foot only jumps side to side
  • 10 Left foot only jumps side to side
  • 5 180° Jumps
  • 2 Minutes rest

Thursday, 4/30/20

Equipment turn in and locker clean out from 10am-12pm.

Circuit 4 times through-

  • 4 around the world lunges- Like a Clock – Rt leg lunge at 12, 1, 2, 3, 4, 5, and 6/Lt leg lunge at 6, 7, 8, 9, 10, 11, and 12
  • 25 Reverse Grip Bent Rows (Use a backpack)
  • 20 Right arm shoulder shrugs
  • 20 Left arm shoulder shrugs
  • 10 Ankle Flexions (5 Each way)
  • 2 Trunk Twists
  • 4 minute rest

Cone Drills- 4 Sets

Set for cones in a 5 yard by 5 yard square.  Pick a cone to start at.  Sprint forward to the next cone, shuffle to the third cone, backpedal to the fourth cone, and shuffle to the starting cone.  For each set of 4, start on the right 2 times, and on the left 2 times.