Off Road Jr. Football Workout

[Off Road]

Warm-ups:
Typical stuff

Agilities:
Practiced his first two steps out of the stance

Strength:
Chin-ups x 5 (band assisted)
Chin-ups x 5 (band assisted)
Sled rows, 80 lbs x 2 laps, 20 yards each

Conditioning:
20 yard Hill sprints x 4

Finishers:
Medicine ball tosses

[Off Road]

Warm-ups
Typical

Agilities
Get-Offs

Strength
Lunges x 20 yards
Lunges x 20 yards
BW Squats x 25
BW Squats x 25

Conditioning
Prowler Pushes:
35 lbs, 20 yards up and 20 yards back
80 lbs, 20 yards up and 20 yards back
125 lbs, 20 yards up and 20 yards back
(I finished with 170 lbs)

Finisher
Planks x 30 seconds
L-Sit x 20 seconds
Planks x 30 seconds

Notes:
Great workout for him. He was absolutely whooped trying to do the planks. The Prowler is a winner. At first it seems easier than dragging a sled, but you feel twice as worked when you're done. Great stuff!

[BendtheBar]

At first it seems easier than dragging a sled, but you feel twice as worked when you're done.

Glad to hear it.

[Off Road]

Warm-ups
Typical
Sprint time 4.6 (down from 5.0)

Agilities (3 rounds)
3 Thrusters
7 Burpees
10 side hops

Strength
Chin-ups x 5 (band assisted)
Chin-ups x 5 (band assisted)
Push-ups x (10 regular + 10 from knees)
Push-ups x (5 regular + 10 from knees)

Conditioning
20 yard Hill sprints x 4

Finishers
50 lb dog food bag carry (from back of truck to the garage )
Hey, somebody had to unload it...Muwahahahahaa

The Hill

[BendtheBar]

50 lb dog food bag carry (from back of truck to the garage )
Hey, somebody had to unload it...Muwahahahahaa

I will have to try that with softener sat. get my girls to do a "farmer's walk" from the garage.

[Off Road]

Originally Posted by BendtheBar

I will have to try that with softener sat. get my girls to do a "farmer's walk" from the garage.

If this was the Old Days, they'd be out working in the fields...don't feel bad for them.

[BendtheBar]

I don't. They have it good. I had to walk to school 25 minutes each way, rain, snow or freezing temps.

[Off Road]

Originally Posted by BendtheBar

I don't. They have it good. I had to walk to school 25 minutes each way, rain, snow or freezing temps.

uphill both ways as I hear it

[Off Road]

Warm-ups
Typical stuiff

Agilities
EDDs (first steps)

Strength
Walking lunges x 20 yards
BW squats x 25 reps
BW squats x 25 reps

Conditioning
Prowler Pushes:
35 lbs x 20 yards up and 20 yards back
80 lbs x 20 yards up and 20 yards back
125 lbs x 20 yards up and 20 yards back
125 lbs x 20 yards up and 20 yards back

Finishers
Planks x 30 seconds
L-sits x 20 seconds
Planks x 30 seconds

Notes:
I am very happy that he is getting a little faster. We always time his sprints during warmups and he's shaved over 1/2 second off his 20 yard sprint time!

[Off Road]

We haven't been able to do anything this week...so far.
Monday he was sick. Tuesday he was just getting better. Wednesday he had to get a cavity filled. Today, he just has a ton of homework (school first). Hopefully he'll finish soon so we can fit something in!!!