XAVIER CROSS COUNTRY  2010 

LEVEL 3 Any questions email Mr. Temkin.  CITY PARKS SUMMER PROGRAM HAS STARTED. IF YOU WISH TO VOLUNTEER PLEASE BE AT JUNIPER VALLEY PARK AT 8:30 AM EVERY TUES AND THURSDAY UNTIL AUG 10TH.
 
Start each workout with: 5' warm up, the specified drills for 30meters down and back
End each workout with: 10' static stretching, 3 x 15 push ups

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
June 21st June 21 June 22 June 23
High knees
A walks,
A skips
Butt kicks
Lunges
4x6sec sprints @ 100%,
15 Minute Run 		June 24
A Skips
B Skips
Karokes
 lunges
5x6sec sprints @ 100%
20 Minute
Run		 June 25
-Cross Training Day
swim for 30Minutes
or Bike for 1 Hour or Run for 30 minutes		 June 26
A walks,
A skips
backwards sprints
skip skip lunge
bounding.
5x6sec sprints @ 100%, 
20 Minute
Run
June 27

DAY

OFF

 June 28
Butt kicks
marios, tin-men, 
C skips, lunges,
5x6Sec sprints @ 100%, 
20 Minute run		 June 29
High knees, tin-men, 
side to sides, marios, 
10 x squat jumps,
5x6Sec sprints @ 100%, 
25 Minute run,

June 30
A walks, 
A skips, 
high knees, 
butt kicks, 
lunges, 
5x6 Sec sprints @ 100%, 
20 Minute' run

July 1
tin-men, 
karokes, 
B skips, 
marios, 
10xtuck jumps, 
5 x 6Sec sprints @ 100%, 
25 Minute' run,

July 2:
high knees, 
back wards sprints, 
skip skip lunge, 
C skips, 
20 x side lunges,
5 x 6Sec  sprints @ 100%, 
25Minute run

 

July 3
-Cross Training Day
swim for 30Minutes
or Bike for 1 Hour or Run for 30 minutes

July 4

DAY

OFF

July 5
A skips, 
B skips, 
side to sides, bounding, 
20 x hip raises,
5x6 Sec sprints @ 100%,
 20 Minute' run 

July 6
butt kicks,
 C skips, 
tin men,
fast feet sprint, 10 x squat jumps,
4x6Sec sprints @ 100%, 
30 Minute run 

 

July 7
A walks, 
A skips, 
high knees, 
butt kicks, 
lunges,
5x7Sec sprints @ 100%, 
30 Minute run

July 8
tin-men, 
karokes, 
B skips, 
marios, 
10xtuck jumps,
5x7Sec  sprints @ 100%, 
25Minute  run 

July 9
-Cross Training Day
swim for 30Minutes
or Bike for 1 Hour or Run for 30 minutes

July 10
high knees,
 back wards sprints, 
skip skip lunge, 
C skips, 
20 x side lunges
,5x7Sec sprints @ 100%, 
2 Minute' run

 

July 11

DAY 

OFF

July 12
A skips, 
B skips, 
side to sides, bounding,
20 x hip raises,
 5x7Sec sprints @ 100%, 
30 Minute run

July 13:
butt kicks, 
C skips, 
tin men, 
fast feet sprint, 10 x squat jumps, 
5x7 Secsprints @ 100%, 
30 Minute run 

 JULY 14 Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes July 15          A-walks, A-skips, C-skips, skip skip lunge, marios, bounding. 6x6 sec. sprints @ 100%, 25 min run July 16              B-skips, side to sides, karokes, backwards sprints, lunges. 5x5 sec. sprints, 30 min run

July 17              A-walks, A-skips,B-skips,C-skips,tin men, 15  x squat jumps

40 min run

 

July 18

OFF

July 19       High Knees, Marios, Butt Kicks, Lunges, 20 x side lunges, 30 x Mt. Climbers 7x6 sec. sprints @ 100%       30 min run 

July 20          butt kicks, C skips, tin men, fast feet sprint, 10 x squat jumps, 6x6Sec sprints @ 100%, 

30 Minute run 

 July 21         Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes

July 22              A walks, A skips, high knees, butt kicks, lunges, 6x7Sec sprints @ 100%, 

35 Minute run 

July 23            tin-men, karokes, B skips, marios, 20xtuck jumps, 6 x 6Sec sprints @ 100%,   30 Minute' run,

July 24          A-walks, A-skips,B-skips,C-skips,tin men, fast feet sprint 15  x squat jumps

45 min run

July 25

OFF

July 26      Pick 5 drills to do. 7x6 sec sprints @ 100%

35min run 

 

 

July 27             A-walks, A-skips, C-skips, skip skip lunge, marios, bounding. 6x6 sec. sprints @ 100%, 25 min run

July 28
 Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes

July 29             B-skips, side to sides, karokes, backwards sprints, lunges. 7x6 sec. sprints, 35 min run

 July 30            
High Knees, Marios, Butt Kicks, Lunges, 20x tuck jumps 8x6 sec. sprints, 30 min run 

 

July 31
A-walks, A-skips,B-skips,High knees, butt kicks, tin men, fast feet sprint 12  x split jumps

45 min run 

 

 

Aug 1

OFF

Aug 2              A walks, A skips, high knees, butt kicks, lunges, 8x6Sec sprints @ 100%, 

35 min run  

 

 

Aug 3             Pick 5 drills to do. 7x6 sec sprints @ 100%

30 min run  

 

 

 Aug 4 Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes

Aug 5 Full Warm Up

(all the drills) 30min run

Aug 6 butt kicks, C skips, tin men, fast feet sprint, 10 x squat jumps

40min run

 

Aug 7

50 min run

 

Aug 8

OFF

Aug 9

45 Min Run

Aug 10

Full Warm Up  6 x 6 Sec sprints @ 100% 

 

Aug 11

Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes 

Aug 12

50 min run

Aug 13

Full Warm Up  
7 x 6 Sec sprints @ 100% 

Aug 14

60 min run

Aug 15

OFF

Aug 16

High Knees, Marios, Butt Kicks, Lunges, 20 x side lunges, 30 x Mt. Climbers 

35min run 

 

 

Aug 17

Full Warm Up  7 x 6 Sec sprints @ 100%

Aug 18
Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes 

 

Aug 19

B-skips, side to sides, karokes, backwards sprints, lunges. 7x6 sec. sprints, 35 min run 

Aug 20

Full Warm Up  
8 x 6 Sec sprints @ 100% 

 

Aug 21

60 min run

Aug 22

OFF

Aug 23

A- walks, A-skips,B-skips,
C-skips,tin men, fast feet sprint 15  x squat jumps

30min run w/ 10x 20sec. pick ups

 

Aug 24

Full Warm Up, 30 x side lunges  8 x 6 Sec sprints @ 100% 

Aug 25

Cross Training Day- swim for 30Minutes or Bike for 1 Hour or Run for 30 minutes

Aug 26

A walks, A skips, high knees, butt kicks, lunges, 

35min run w/ 10 x 20sec. pick ups

 

Aug 27

Full Warm Up  7 x 7 Sec sprints @ 100%

Aug 28

Full Warm Up 16x squat jumps

60 min run


 

Aug 29

OFF

 

Aug 30

Meet at Xavier at

9 a.m. if not

Run 5 miles on your own

Aug 31

FRESHMAN

Fun DAY

Run 5 miles on your own

Meet at VC Park at 10 a.m. 

  if not run 5 miles on your own

 

 Sept 1

 

 Sept 2

 

 Sept 3

 

 Sept 4