Bronco Basketball Pyramid of Success

Document Sample
Bronco Basketball Pyramid of Success Powered By Docstoc
					KENWOOD ACADEMY
BASKETBALL PYRAMID OF SUCCESS                                                                           Pinnacle
                                                                                                     “The Greatest”
                                                                                               Ladder Time
                                                                                               100 burpees
                                                                                               200 pushups
                                                                                               300 jump squats
                                                                                               Ladder Time

                                   Partner Challenge #5                                  #13                                             #14                  Partner Challenge #6
                                                                                                                                                               2 Rounds for Time
                                   Half-Ladder                        100 pushups                                     50 cone hops (lat)
                                        4: Push-up Walk                                                               50 cone hops (front to back)            Half-Ladder
                                        8: Burpee-Broad Jump          100 situps                                      50 squat jumps                               4: Push-up Walk
                                       12: Lateral Bounds             100 jump squats                                 50 tuck jumps                                8: Burpee-Broad Jump
                                       16: Forward Bounds                                                             50 push ups
                                                                      100 burpees                                     50 sit ups
                                                                                                                                                                  12: Lateral Bounds
                                                                                                                                                                  16: Forward Bounds
                                   50 Push-Ups                                                                        50 up-up-down-downs
                                                                                                                      50 med-ball get ups                     50 Push-Ups
                                                                                                                      50 burpees
                                                                                                                      50 out-out-in-ins


               Partner Challenge #3                          #10                                                #11                                        #12                    Partner Challenge #4
                                                       3 rounds for time                                      For time:                                  For time:
               Burpee-Broad Jump Suey           50 cone hops (lat), 50 cone hops (for)         50 cone hops (lat), 50 cone hops (for)
                                                                                                                                               25 pushups                         Broad Jump (5)
               Defensive Slide (5)                                                             15 step-ups                                                                        1-Step Explosions (5)
               Close-Outs (5)
                                                10 up-up-down-downs                            10 jumps squats ,10 pushups,10 burpees          25 jump squats                     Lat. Jump (5)
               1-Step Explosions (5)            10 pushups                                                                                     25 up-up-down-downs                Side to Side Bounds (5)
               Burpee-Lat. Jump Suey                                                           8 stair runs                                                                       Push-Up Walk (1)
                                                10 tuck jumps                                                                                  25 situps
                                                10 situps                                      50 cone hops (lat), 50 cone hops (for)
                                                                                                                                               25 med-ball get ups
                                                                                               15 step-ups
                                                10 burpees                                     10 jumps squats ,10 pushups,10 burpees          25 burpees
                                                10 med-ball get-ups

 Partner Challenge #1                   #6                                               #7                                                #8                                  #9                           Partner Challenge #2

 Burpee-Broad Jump (5)           3 rounds for time                                    For time:                                         For time:                           For time:                       Close-Outs (5)
                                                                       50 Line Hops (lat), 50 Line Hops (for)                                                                                               Push-Up Walk (2)
 Burpee-Lat Bound (5)     100 cone jumps                                                                               25 pushups                              100 cone jumps                               1-Step Explosions (5)
 Defensive Slide (5)      10 pushups                                   5 jump squats, 5 pushups, 5 burpees, 5          25 jump squats                          10 stair runs / 10 burpees                   Burpee-Broad Jump (2)
                          10 jump squats                               def. slide stair runs
                                                                       5 jump squats, 5 pushups, 5 burpees
                                                                                                                       25 med-ball get ups                     8 stair runs / 10 burpees
                          10 situps
                                                                       25 line hops (L), 25 line hops (R) -lateral     25 situps                               6 stair runs / 10 burpees
                          10 med-ball slams
                          10 med-ball get ups                          25 line hops (L), 25 line hops (R) -forward     25 burpees                              4 stair runs/ 10 burpees

                 #1                                              #2                                         #3                                               #4                                    #5
          3 rounds for time                                   For time                                   For time:                                       For time:                              For time:
    10 pushups                                  10 jump squats, 10 pushups, 10                 25 pushups                                      8 Stair Runs / 5 burpees           15 Burpees
                                                burpees, 10 Stair Runs                                                                                                            15 Sit-Ups
    10 Jump-squats                                                                             25 jump squats                                  6 Stair Runs / 5 burpees           30 Line Line Hops (Side to Side)
                                                10 jump squats, 10 pushups, 10
    10 situps                                   burpees                                        25 situps                                       4 Stair Runs / 5 burpees           30 Line Line Hops (Front to Back)
                                                                                                                                                                                  30 Cone Jumps (Side to Side)
    10 burpees                                                                                 25 burpees
                                                                                                                                                                                  30 Cone Jumps (Front to Back)

				
DOCUMENT INFO
Shared By:
Categories:
Tags:
Stats:
views:17
posted:9/23/2012
language:
pages:1