7-30-16 & 7-31-16 Soccer



Fusion traveled to Elk Grove and won the Sunstroke Classic. They won each game 1-0 for all 4 games. The team is now 6-2 for the year.

7-16-16 & 7-17-16 Soccer

Caroline and her team started the season off at the Roseville Invitational playing in the U19 class. They went 2-2 for the weekend winning the consolation bracket.

Summer Training 2016 Continued

Last 4 weeks of summer strength and conditioning has been programmed. Workouts are past http://MixedFitnessArtist.com WOD's, modified Crossfit WOD's, and other sources to help further her in her strength and conditioning.

DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK

DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING

DAY 3 (7-12-16)

400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2

DAY 4 (7-13-16)

100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30

DAY 5 (7-18-16)
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES

DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS

REST 2 MINUTES

9 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS

DAY 7 (7-21-16)

JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE

DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT

DAY 9 (7-26-16)

6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL

DAY 10 (7-27-16)
FIGHT GONE BAD

DAY 11 (7-28-16)
1 MILE RUN (3 BIG LOOPS)
2 MINUTE REST
20 SQUAT CLEAN AND JERK
100 FULL SIT UPS
20 SQUAT CLEAN AND JERK
2 MINUTE REST
1 MILE RUN (3 BIG LOOPS)


DAY 12 (8-1-16)

5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS

REST 5 MINUTES

5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25


DAY 13 (8-2-16)
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS


DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL


DAY 15 (8-4-16)
50 GHD BUY IN

10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100

50 TOE TO BAR BUY OUT