3000 sq ft Sports Medicine Facility

3000 sq ft Sports Conditioning Centre

8000 sq ft Multi-Sport Turf

13 000 Square feet of Athletic development

2180 Hwy 7, unit 12, Vaughan, Ontario 905.709.4772

 

Multi-Sport Turf field rentals

Sports Medicine, Sports Chiropractic, Physiotherapy, Massage Therapy, Shock wave, etc.

Sports Conditioning, CrossFit, Power Lifting, Olympic Lifting....

SPORTS PERFORMANCE CENTRES.com

The new location opens Dec 1, 2010… call 905.709.4772 for details

WE MAKE GOOD ATHLETES GREAT

SPORTS PERFORMANCE CENTRES.com

- Warm up for 10 min

- Walking Lunges with Plates 3 x 30 (70lbs/50lbs).

- Ten 150m sprints with 90 sec rest between every sprint. Sprint time is included in your 90 sec rest!

- Rest 5 minutes

The SUMO!

Pick which of the following two exercises you want to start out with first between push-ups and air squats.

For time…

20 squats, 1 push up, 19 squats, 2 push ups, 18 squats, 3 push ups. . . , 3 squats 18 push ups, 2 squats, 19 push ups, 1 squat, 20 push ups.

You can do the same in the reverse order starting with 20 push ups and ending with 20 squats. Remember that you have already done the walking lunges and sprints prior to this workout so choose carefully.

Push ups – full extension at top of the push ups, minimum triceps parallel to back on the way down (push ups from your knees won’t count, not going through the required range of motion will not count either).

Air squats – hips below knees on the way down, standing up straight on the way up (if your butt sticks out or you don’t squat low enough, it doesn’t count).

Post your best times to the comments section.

Due date: July 4th, 2010.

Enjoy

1) Warm-up. 10min on mode of choice (treadmill, spin, elliptical, rower, etc.)

Walking Lunges. 3 x 30 (M 70lbs/W 50lbs)

The Battle at Midway (Wednesday)

Complete the following exercises for time.

100 Push-ups from Knees*

100 Air Squats**

100 Abs Toe Touches***

100 Horizontal Jumps****

*A bonus of (-)1min will be given if all 100 push-ups can be completed from hands and feet. If not all 100 push-ups are completed from hands and feet, then no time bonus will be awarded. Regardless, chest must touch floor on eccentric portion and arms straight on concentric portion for rep to count.

** Hips below knees on eccentric phase, and hips through on concentric phase for rep to count.

*** Shoulders must come off the ground for rep to count.

**** Two foot takeoff and two foot landing must occur for rep to count. Can’t use momentum to carry you into the next jump.

NOW GET TO IT!