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Starting the week out with a some good workouts! Sprints with recovery and an endurance ladder run. What workouts did you start this week with?

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It’s that time of year - FITNESS TEST PREP! It is time to prepare ourselves for the fitness tests that will come in the spring (OR EVEN SOONER). Through our Performance Page and using Padlet we will post during the week different workouts that referee’s we know are doing to prepare themselves for the fitness test. We hope this provides some good workouts, useful tools you can add in and community support while you train.

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- 15 Min P90X - Ab Ripper X
- 3 x 10 Min Intervals (3 Min Working Rest)
- Working Rest -  5-15 Pull-Ups Between Intervals

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- 3/4 Mile warm up
- 10 x 40 yard Strides + 3 Pull-ups between each run
- 3/4 mile cool down

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Medium distance run at an RPE of 6-7 and a lower body workout this morning. The first run of the week is important for me because it sets the tone for the rest of the week!

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In our Thursday meeting we listened to a powerful message from Brian Cain on the meaning of making the day count and maximizing your potential through creating a strong foundation in routine and mental strength. One of those activities was to create your ideal day, “You can't have one if you don't know what it is”. This is a version of my ideal day - WHAT’S YOURS?

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10 min warm up / 30 min run / 5 x 200 Meter uphill strides

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Meeting at Dilworth Elementary School Parking Lot (405 E Park Ave, Charlotte, NC 28203)

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7 mile long run in honor of our pals working matches in the rain tonight. Good luck guys!!

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Each week in august we will be posting a run challenge with three levels:
1) Beginner- run 1 mile at 8:15 pace; rest 3 minutes; run 1 mile at 8:15 pace
2) Intermediate- repeat beginner run for total of 4 miles
3) Advanced- repeat beginner run for total of 6 miles

Tip: stick to the pace & rest; pace target should only be beaten if you can beat for all miles.

Goal: build your ability to resist fatigue and overall speed.

Share your results!

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5k speed tempo run is a great way to build sprint capability and resistance to fatigue on the field.

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7-10 minute warm up run with 6-9 interval runs 1 min work/ 2 mins jog recovery. Finished with a TRX band upper body workout

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5.7 M out on the greenway this morning for an endurance run to start the weekend off!

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Made some at home speed & agility ladders for today’s workout. Worked better than the real thing!

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A little run this evening to start out the week. Stayed at about a 4-5 RPE and ready for a great week!

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8 min prep run at RPE of 4 followed by 2 x 5 Min Race pace pushes w/ 5 min rest interval in-between at RPE of 4. Finished with Steady run for the remainder of the 30 min at RPE of 4-6.

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100 Dumbbell Deadlifts
75 Single Arm Dumbbell Snatch
50 Weighted Squats
25 Burpee to Standing shoulder press

One partner runs on treadmill while other partner does the listed excessive. Rotate once you complete each exercise.

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Another Great & HOT day at fitness Friday!

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Another Great & HOT day at fitness Friday!