WoW #5
Wooooo! It is that time of the week AGAIN! I can’t believe how fast the weeks are flying by. It is time to schedule this workout with some friends and get after it. Remember to get on our workout pod mailing list if you want to meet people and get this W0W done together.
Pyramids: 7 cones all 10 yards apart sprint 10, jog 50, turnaround, sprint 20, jog 30, turnaround, sprint 30, jog 20, turnaround, sprint 40, jog 10, turnaround and sprint 50, jog 50 (jog is real slow) Repeat Repeat (leave the cones) 3 min rest 3 man marker drill 2 guys about 10-15 yards apart with the 3rd guy marking. Marker marks as the throwers throw. Markers work on keeping your feet no wider than your shoulders and shuffling without leaning. Throwers work on your fakes. 3 x 1 min marking, no rest between sets, when you are done marking you are immediately throwing (if going solo, pretend to throw an active mark on for 6 seconds, sprint 10 yards, take a 6 second break, mark again for 6 seconds x 7) 3 min rest 60's, 30's: cones at 0, 30, 60 sprint 60, stop!, jog 30, sprint 30, stop!, jog 30, sprint 60, stop!, jog 30, sprint 30 (you are splitting up sprints of 60 and 30 with 30 yard jogs) 30 secs repeat set 90 secs repeat set 30 secs repeat set 5 min
Two Man Dump Huck drill mini sized field 40x25 with players A and B B goes backfield dump cut (with upline fake, break parallel with momentum to middle of field!) A throws dump to B and takes off deep B throws deep to A, pauses, cuts in for A A throws to B and jogs to dump position
Looking for 25-35 yards hucks. 1 rep = 2 dumps, 2 hucks, 2 incuts each 1 minute rest repeat 1 min rest repeat 3 min rest Suicides: 4 cones all 10 yards apart (A, B, C, D) all exercises done on A 10 push-ups - sprint to D and back 10 sit-ups – C and back 5 burpees – B and back 10 second rest 10 squats – D and back 10 secs fast feet – C and back 10 tuck jumps – B and back 2 minutes Repeat 3 min 100 throws Done