14 Days Til Tryouts

Date: 2026-07-29
AO: The Patriot
Q: 2 percent ,
PAX: Wedding Singer, Hops, CornerKick, Peaches, Booking, Big Short, Tax Guy, Boardwalk, Smokey, Craigs List, 2 percent, CableGuy, Malpractice, Flood FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 90/90’s, 30 Second OYO Stretch

THE THANG:
4 ROUNDS

• 100m FAST — 85–90%
• 100m EASY JOG/WALK

FOOTBALL FIELD — SPRINT INTERVALS

4 ROUNDS

>From the same starting line:

20 YARDS — SPRINT 90–95%
20 YARDS — JOG
60 YARDS — SPRINT 90–95%
20 YARDS — JOG / RECOVER
REST 30 SEC

FOOTBALL FIELD — SOCCER SHIFT

4 ROUNDS

20 YARDS — HARD ACCELERATION
↓
40 YARDS — CONTROLLED RUN (~75%)
↓
20 YARDS — 95% SPRINT
↓
40 YARDS — EASY JOG / RECOVERY
↓
REST 30 SEC

TRACK — 400M FINISHER
4 × 400M

MARY:
Alternating Single Leg Glute Bridges 10 ICS
Dead Bugs 10 IC
Superman’s 10
Nolan Ryan’s 20 each side

ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck ‘n Float 8/1, Coffeeteria Mondays in August

COT: “They don’t put championship rings on smooth hands.” – Joey Batson (Clemson Strength & Conditioning Coach) https://www.youtube.com/watch?v=bXYUyzFgAk8&t=57s