skip navigation

Week 2 Workout and Skills

By Michelle Mason, 06/08/20, 7:30AM EDT

Share

6/8-6/14

MONDAY MOTIVATION

"Seek opportunities to show you care. The smallest gestures often make the biggest difference." - John Wooden
Monday sets the tone for your week. Text or FaceTime 2 teammates to check-in! Own your workouts and check-in on the ACCOUNTABILITY SHEET!

MONDAY WORKOUT

SUMZ SPECIAL #1
Start with a 1 mile run at a challenging pace. Stretch and then go through the full body workout!

 

10 Squats
30sec Plank Hold
10 Push-ups
30sec Plank Hold
10 Single Leg Hip Bridge (each leg)
30sec Plank Hold
40 Mountain Climbers
30sec Plank Hold
10 Lunges (each leg)
30sec Plank Hold
20 Alternating Shoulder Taps
30sec Plank Hold
10 Calf Raises
30sec Plank Hold
10 Chair Dips
30sec Plank Hold
10 Burpees
30sec Plank Hold
10 Sit-ups
30sec Plank Hold

MONDAY SKILLS

1000 REP CHALLENGE!
Note your time to complete the challenge! 

100 Right
100 Left
100 Switches
100 Catch Off-Stick Right
100 Catch Off-Stick Left
100 1 Hand Right
100 1 Hand Left
100 Shorty Hand Quick Sticks Right
100 Shorty Hand Quick Sticks Left
100 Player's Choice Finisher!

___________________________________________________________

TEAMMATE TUESDAY

"The truth is that teamwork is at the heart of great achievement."
- John C. Maxwell

TUESDAY WORKOUT

20 MINUTE INTERVAL RUN

Jog for 30 seconds | Sprint for 30 seconds
Repeat till time ends! Don't forget to warm-up and cool down stretch!

TUESDAY SKILLS

GROUND BALL CHALLENGE #1

Put the ball 10 yards in front of you. From each of the following positions, explode out to get the ground ball, protecting your stick on the way up.

Forward
10 from Stomach
10 from Seated
10 from 1 Knee Down
10 Facing Backward (turn and go get ball)

Sideways
10 from stomach Right
10 from stomach Left
10 from Both Knees Down Right
10 from Both Knees Down Left

Check-in on the ACCOUNTABILITY SHEET! It's a great day to challenge at TEAMMATE to join you for the interval run and/or GB Challenge!

___________________________________________________________

WEDNESDAY WARRIORS

Check out this quick, positive read - CONTROLLING THE CONTROLLABLES.

WEDNESDAY WORKOUT

FULL BODY HIIT #2
30 seconds on, 10 seconds off. As many reps as possible (AMRAP) in 30 seconds. Do each set 5 times.

Set 1
Pop Squat
Front Lunge w/ twist
Push-ups
Rest 30 seconds

Set 2
Inchworms
Push-ups w/ rotation
Squat jumps
Rest 30 seconds

SPEED/AGILITY TRAINING
After your HIIT is complete, take a 5 minute rest. Once ready, add in 10 minutes of Player's Chouce speed and agility training such as ladders, cone drills, jump rope, or hurdles. 

WEDNESDAY SKILLS

COACH Z WRIST WORK

Dominant Hand - 15 Each
Hand at butt end of stick, pop up and catch on backside of head
One-handed GB, bring up above head, back down
One-handed GB, bring above head, bring across body and touch the ground

Non-Dominant Hand - 15 Each
Hand at butt end of stick, pop up and catch on backside of head
One-handed GB, bring up above head, back down
One-handed GB, bring above head, bring across body and touch the ground

WALL BALL #4
Go Hard! This is a burner after the wrist work...push through as this is the point where improvement happens!

50 Righty
50 Lefty
25 Righty w/ face dodge
25 Lefty w/ face dodge
25 Righty w/ hitch fake
25 Lefty w/ hitch fake
25 Righty sidearm
25 Lefty sidearm
25 Righty throw, catch high
25 Lefty throw, catch high

___________________________________________________________

THRIVING THURSDAY

"The challenge you face right now is an invitation to grow, to awaken, to step up and be more of who you really are. Have you accepted?"
- Unknown

THURSDAY WORKOUT

COACH Z SPRINT WORKOUT

Lateral Push-Up Sprint - 10 yards x 10 reps
Falling Sprint - 20 yards x 10 reps
Push-Up Sprint - 15 yards x 10 reps
Med Ball Throw Sprint - 10 yards x 10 reps (any large ball works!)

THURSDAY SKILLS

1 MINUTE REPS

How many reps can you get in 1 minute?
1 minute for each skill , 16 minutes total

Right
Left
Off-Stick Right
Off-Stick Left
Switches Right
Switches Left
Quick Stick Right
Quick Stick Left
One Hand Right
One Hand Left
Twizzler Right
Twizzler Left
Behind The Back Right
Behind The Back Left
Around The World Right
Around The World Left

Make sure to check-in!

___________________________________________________________

FUNDAMENTAL FRIDAY

"Always remember, your focus determines your reality." - George Lucas

FRIDAY WORKOUT

FULL BODY TRAINING

Circuit 1
30 Second Jumping Jacks
30 Second Foot Fire
30 Second High Knees
30 Second Inchworms
30 Second Plank
Rest for 1 minute and repeat 2 times

Circuit 2
10 Push-ups
10 Superman Abs
20 Alternating Reverse Lunges
20 Plank with Alternating Leg Lifts
Repeat 3 times

Circuit 3
10 Tuck Jumps
15 Jumping Jacks
15 Calf Raises
45 Second Wall-Sit
60 Bicycles
Repeat 3 times

FRIDAY SKILLS

POP THE CORNERS SHOOTING CHALLENGE

1 minute to hit the corner as many times as possible.

Top Right
Top Left
Bottom Right
Bottom Left
Repeat 3 Times

STICK SKILLS 
25 R
25 L
25 R
25 L
25 One-hand R
25 One-hand L
25 One-hand R
25 One-hand L
25 Catch Offside R
25 Catch Offside L
25 Throw Offside R
25 Throw Offside L
25 Catch & Throw Offside R
25 Catch & Throw Offside L

___________________________________________________________

STRONG SATURDAY

"Strength doesn't come from what you can do. It comes from overcoming the things that you once thought you couldn't." - Unknown

It's a gorgeous day! Connect with a teammate and check-in!

SATURDAY WORKOUT

CLIMB UP & DOWN THE LADDER

  • Interval 1: sprint 30 meters, walk/jog 70 meters.
  • Interval 2: sprint 40 meters, walk/jog 60 meters.
  • Interval 3: sprint 50 meters, walk/jog 50 meters.
  • Interval 4: sprint 60 meters, walk/jog 40 meters.
  • Interval 5: sprint 70 meters, walk/jog 30 meters.
  • Interval 6: sprint 80 meters, walk/jog 20 meters.
  • Repeat going opposite through intervals - start with 6 after rest!

 

SATURDAY SKILL

DIDO LADDER STICK WORK CHALLENGE #1
Equipment needed - Ladder, Ball, Stick!

1) 1 foot in cradling in right
2) 1 foot in cradling in left
3) 2 feet in switch hands at least 3 times (2x)
4) Icky Shuffle with one-handed cradle (right)
5) Icky Shuffle with one-handed cradle (left)
6) Lateral 2 in 2 out leading with right foot. Stick in left hand holding at the bottom and halfmoon cradle.
7) Lateral 2 in 2 out leading with left foot. Stick in right hand holding at the bottom and halfmoon cradle.
8) Icky Shuffle BACKWARDS with one-handed cradle (right)
9) Icky Shuffle BACKWARDS with one-handed cradle (left)

 *Place ball on ground 5-10 yds out from ladder for next series*

1) Hop on right foot for first 4 boxes, sprint through the rest and run through ground ball
2) Hop on left foot for first 4 boxes, sprint through the rest and run through ground ball
3) Sideways high knees (2x through allowing each leg to lead). Go all the way through the ladder and sprint through the ground ball
4) Backpedal through ladder and sprint through ground ball (2x)

HAVE FUN!

____________________________________________________________

SUNDAY = REST DAY

ENJOY THE DAY!