I hope everyone is enjoying their summer and playing soccer whenever possible!

Posted below are some workout routines to help you get stronger for the upcoming season. Complete at least three workouts in a week for best results (1-3, 4-6, or 7-9).

Remember to warm-up by running or biking until you break a good sweat, then get a light stretch before you begin the workout. When you're finished, spend ten minutes cooling down with a good long stretch of your major muscles.

Complete the total number of reps in as few sets as possible. For example, your sets for a total of fifty reps could be five sets of ten (10-10-10-10-10), or could be a declining number of max reps (14-11-9-8-8). If you could complete the total reps in four sets, that would be even better.

Workout #1

100 double unders  

40 clapping push-ups     -

40 knees to elbows     

Workout #2

40 thrusters     - half body weight 

60 box jumps   -  minimum 30 inch box 

Workout #3

12 deadlift     - (3-3-3-3) Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP

                           Watch entire set of deadlift instruction at CrossFit -  scroll down to powerlifts for deadlift videos

40 pull-ups    

Workout #4

100 push-ups

30 overhead squats (45-85 lbs) 

150 hello darlings

Workout #5

Five rounds:

Run 400m, 50 squats

Complete all five rounds back to back for time

Workout #6

15 power clean    - (3-3-3-3-3) Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP. Watch entire set of powerclean instruction at CrossFit -  scroll down to powerlifts for powerclean videos

40 pull-ups    

 Workout #7

(10-9-8-7-6) of the following:

Sumo Deadlift High Pull - half body weight

Dumbell Overheads - (lying on bench, motion is like a throw-in)

Dips

Workout #8

Four rounds:

20 box jumps

25 push-ups

Stadium stairs x 6

Workout #9

Squats (5-5-5-5-5) - Start kind of light, build weight each set and finish with max USE PROPER FORM EVERY REP.

40 pull-ups