St. Thomas Indoor Time Trials - Trinity Results

Trinity Girls Results-

4x800m Relay-
none

55m Hurdles-
10.25 - Annika Hellweg
10.27 - Madeleine Brylski
12.00 - Elizabeth Maunu

55m-
7.92 - Jalia Anderson
8.73 - Audrey Zuelke
9.28 - Cecilia Soriano

1600m-
5:59.05 - Becca Wilkin
6:06.70 - Lotus Schifsky
6:19.02 - Kate Cunningham
6:58.70 - Jessica Brombach

4x200m Relay-
2:00.65 - Audrey Zuelke, Elizabeth Walter, Anna Frenz, Gracie Carlson
2:26.63 - Elizabeth Maunu, Abigail Walter, Treva Bellomo, Bridget Brombach

200m Splits-
29.2 - Anna Frenz
29.4 - Elizabeth Walter
29.5 - Gracie Carlson
32.5 - Audrey Zuelke
34.7 - Elizabeth Maunu
35.4 - Abigail Walter
35.7 - Treva Bellomo
40.8 - Bridget Brombach

400m-
69.87 - Anna Maunu
71.79 - Madeleine Brylski
83.16 - Rebecca Andry

800m-
2:46.21 - Elizabeth Neil
2:58.14 - Marcella Brylski
3:12.09 - Teresa Paquette

200m-
31.05 - Samantha Robbins
35.94 - Treva Bellomo
47.48 - Shannon Gallagher

3200m-
none

4x400m Relay-
4:39.40 - Jalia Anderson, Anna Maunu, Gracie Carlson, Anna Frenz
4:42.51 - Elizabeth Neil, Becca Wilkin, Elizabeth Walter, Lotus Schifsky

400m Splits-
66.5 - Anna Frenz
67.3 - Lotus Schifsky
67.9 - Jalia Anderson
71.3 - Becca Wilkin
71.6 - Anna Maunu
71.7 - Elizabeth Walter
72.2 - Elizabeth Neil
73.4 - Gracie Carlson

Triple Jump-
29'9.5" - Anna Frenz
25'1.5" - Gracie Carlson

Long Jump-
12'11.5" - Anna Maunu
11'11" - Audrey Zuelke
SCR - Rebecca Andry

High Jump-
4'10" - Stephanie Prokop
4'2" - Annika Hellweg
3'10" - Marcella Brylski

Pole Vault-
10'0" - Jalia Anderson
8'0" - Becca Wilkin

Shot Put-
24'6" - Lauren Miller
20'1" - Cecilia Soriano
17'4.75" - Bridget Brombach

Trinity Boys Results-

4x800m Relay-
9:36.03 - Henry Brink, John Michael Berns, Henry Leighton, Andy Baum
10:01.40 - Thomas Wilkin, Raymond Tallarini, Josiah Sommer, Alex Baum

800m Splits-
2:15.4 - Henry Brink
2:21.2 - Thomas Wilkin
2:23.0 - Henry Leighton
2:26.7 - Raymond Tallarini
2:27.4 - John Michael Berns
2:30.2 - Andy Baum
2:36.4 - Alex Baum
2:37.1 - Josiah Sommer

55m Hurdles-
12.26 - Waweru Kariuki

55m-
7.07 - Simon Monhaut
7.44 - Matt Tafesse
9.51 - Thomas Wittenburg

1600m-
5:19.88 - Dob Kintz
5:59.23 - Charlie Cruse
6:23.20 - Kainoa Victor
7:41.64 - Erik Iverson

4x200m Relay-
1:42.24 - Erich Zuelke, Matt Tafesse, Peter Valentas, Simon Monhaut
2:14.09 - Nyaga Kariuki, Peter Bittner, Nathaniel Cline-Cole, Peter Carlson

200m Splits-
24.3 - Simon Monhaut
25.7 - Peter Valentas
26.0 - Matt Tafesse
26.2 - Erich Zuelke
31.2 - Nyaga Kariuki
31.7 - Peter Bittner
34.2 - Nathaniel Cline-Cole
37.0 - Peter Carlson

400m-
64.66 - Will Nixon
66.20 - Noah Root
70.16 - Hunter Shriver

800m-
2:30.39 - Andy Baum
2:35.87 - Daniel Votel
2:46.07 - Peter Bittner

200m-
27.78 - Will Nixon
28.24 - Will Rasschaert
40.75 - Carl Yaeger

3200m-
11:05.84 - Henry Brink
11:18.30 - Thomas Wilkin
12:29.98 - Alex Baum

4x400m Relay-
3:55.01 - Erich Zuelke, Henry Leighton, Peter Valentas, Simon Monhaut
4:14.45 - John Michael Berns, Dob Kintz, Josiah Sommer, Raymond Tallarini

400m Splits-
57.5 - Simon Monhaut
58.9 - Henry Leighton
59.3 - Erich Zuelke
59.3 - Peter Valentas
61.8 - Dob Kintz
61.8 - Raymond Tallarini
64.2 - John Michael Berns
66.6 - Josiah Sommer

Triple Jump-
32'4.5" - Dob Kintz

Long Jump-
18'9" - Erich Zuelke
17'0" - Matt Tafesse
12'4.5" - Waweru Kariuki

High Jump-
5'3" - Erich Zuelke
5'3" - Josiah Sommer
5'3" - Matt Tafesse

Pole Vault-
9'0" - Henry Leighton
8'0" - John Michael Berns

Shot Put-
21'7.75" - Carl Yaeger
20'4.25" - Thomas Wittenburg
17'3.25" - Peter Carlson

St. Thomas Indoor Time Trials Information

Meet: St. Thomas Indoor Time Trials
Date: Monday, March 30th, 2015
Place: University of St. Thomas, 2115 Summit Avenue, Saint Paul, MN 55105 - Anderson Athletic and Recreation Complex (AARC)
Facility Map - http://www.stthomastrack.com/resources/Documents/Meet-Info/13-MIAC-Indoor/Parking-Time-Trials.pdf
Time: Athletes should leave study hall at 3:50pm to leave with ride shares from the south Trinity parking lot by 4:00 to arrive at St. Thomas no later than 5:00pm to setup camp and warmup for the first events that start at 5:30pm.  The time trials should be completed by 7:30pm.
Schools Participating: Baldwin-Woodville (WI), Concordia Academy, Glencoe-Silver Lake, New Prague and Trinity

Parent Workers for Meet (2):
Mary Donahu, Rita Frenz
Please arrive by 5:00pm for your working assignment.

Meet Information provided by St. Thomas:
http://www.stthomastrack.com/resources/Documents/2015/St-Thomas-Time-Trial-Info-2015.pdf

Schedule of Events...and athletes participating:
5:30pm - Running Schedule for events on the track:

4x800m Relay
Girls-
none
Boys-
A Team - Henry Brink, John Michael Berns, Henry Leighton, Andy Baum
B Team - Thomas Wilkin, Raymond Tallarini, Josiah Sommer, Alex Baum

55m Hurdles
Girls- Annika Hellweg, Madeleine Brylski, Elizabeth Maunu
Boys - Waweru Kariuki

55m
Girls - Jalia Anderson, Cecilia Soriano, Audrey Zuelke
Boys - Simon Monhaut, Matt Tafesse, Thomas Wittenburg

1600m
Girls - Lotus Schifsky, Rebecca Wilkin, Jessica Brombach, Kate Cunningham
Boys - Dob Kintz, Charlie Cruse, Kainoa Victor, Erik Iverson

4x200m Relay
Girls-
A Team - Audrey Zuelke, Elizabeth Walter, Anna Frenz, Gracie Carlson
B Team - Elizabeth Maunu, Abigail Walter, Treva Bellomo, Bridget Brombach
Boys-
A Team - Erich Zuelke, Matt Tafesse, Peter Valentas, Simon Monhaut
B Team - Nyaga Kariuki, Peter Bittner, Nathaniel Cline-Cole, Peter Carlson

400m
Girls - Madeleine Brylski, Anna Maunu, Rebecca Andry
Boys - Hunter Shriver, Noah Root, Will Nixon

800m
Girls - Marcella Brylski, Elizabeth Neil, Teresa Paquette
Boys - Andy Baum, Daniel Votel, Peter Bittner

200m
Girls - Samantha Robbins, Shannon Gallagher, Treva Bellomo
Boys - Will Rasschaert, Will Nixon, Carl Yaeger

3200m
Girls - none
Boys - Henry Brink, Alex Baum, Thomas Wilkin

4x400m Relay
Girls-
A Team - Jalia Anderson, Anna Maunu, Gracie Carlson, Anna Frenz
B Team - Elizabeth Neil, Rebecca Wilkin, Elizabeth Walter, Lotus Schifsky
Boys-
A Team - Erich Zuelke, Henry Leighton, Peter Valentas, Simon Monhaut
B Team - John Michael Berns, Dob Kintz, Josiah Sommer, Raymond Tallarini

Field Events:
Triple Jump - Coed Cafeteria Style (4 jumps)
Girls - Gracie Carlson, Anna Frenz
Boys - Dob Kintz

Shot Put - Girls First, Boys Second (4 throws)
Girls - Lauren Miller, Cecilia Soriano, Bridget Brombach
Boys - Thomas Wittenburg, Peter Carlson, Carl Yaeger

Long Jump - Coed Cafeteria Style (4 jumps)
Girls - Anna Maunu, Rebecca Andry, Audrey Zuelke
Boys - Erich Zuelke, Matt Tafesse, Waweru Kariuki

High Jump - Boys First, Girls Second (4'0" girls starting height, 5'2" boys starting height)
Girls - Annika Hellweg, Marcella Brylski, Stephanie Prokop
Boys - Erich Zuelke, Matt Tafesse, Josiah Sommer

Pole Vault - this may just be glorified practice in the pit...we will see
Girls - Jalia Anderson, Rebecca Wilkin, Teresa Paquette
Boys - John Michael Berns, Henry Leighton, Noah Root

Schedule Changes - March 26th & 28th

Hello,

Because of the recent snow and upcoming weather forecast of highs only in the 30s, we have changed two of our track practices dates this week:

Thursday, March 26th - is now practice from 5:30-7:15pm at Trinity

Saturday, March 28th - is now practice from 8:00-10:00am at Trinity

We all want to get onto the track for practices as soon as we can, but we don't want weather to be a concern for injury or illness.  We also thought it would be better to give as much lead time as possible to prepare for the changes.

The forecast starting Sunday looks much improved with temperature and we should be on the track soon.

Thanks!
Jesse

Bethel Indoor Scrimmage - Trinity Results

2015 Bethel Indoor Scrimmage - Tuesday, March 17th

Trinity Girls Results-

55m Hurdles
9.9 - Madeleine Brylski
12.2 - Elizabeth Maunu
12.5 - Marcella Brylski

55m
7.7 - Jalia Anderson
7.9 - Dani Bodette
8.3 - Audrey Zuelke
9.4 - Cecilia Soriano
9.7 - Treva Bellomo
10.9 - Bridget Brombach

1600m
6:06.4 - Becca Wilkin
6:08.1 - Elizabeth Neil

400m
70.0 - Gracie Carlson
81.5 - Michaela Peine

800m
2:46.2 - Lotus Schifsky
3:00.3 - Kate Cunningham
3:00.5 - Jessica Brombach
3:06.1 - Teresa Paquette

200m
30.3 - Anna Maunu
30.4 - Gracie Carlson
30.5 - Elizabeth Walter
31.3 - Dani Bodette
36.1 - Treva Bellomo
36.3 - Elizabeth Maunu
36.9 - Michaela Peine

4x400m Relay
4:35.6 - Jalia Anderson, Becca Wilkin, Anna Frenz, Anna Maunu
4:56.7 - Jessica Brombach, Lotus Schifsky, Kate Cunningham, Elizabeth Neil
5:08.5 - Madeleine Brylski, Elizabeth Walter, Marcella Brylski, Teresa Paquette

4x400m Splits
66.8 - Jalia Anderson
67.3 - Anna Frenz
68.8 - Anna Maunu
72.2 - Elizabeth Neil
72.7 - Becca Wilkin
72.7 - Lotus Schifsky
74.4 - Kate Cunningham
75.2 - Marcella Brylski
75.3 - Madeleine Brylski
77.5 - Jessica Brombach
77.7 - Elizabeth Walter
80.4 - Teresa Paquette

Shot Put
25'.25" - Jalia Anderson
23'8" - Lauren Miller
20'10.25" - Madeleine Brylski
18'8.5" - Bridget Brombach
18'4" - Cecilia Soriano

Long Jump
13'10.5 - Anna Frenz
13'8" - Dani Bodette
13'5" - Audrey Zuelke
13'2.5" - Anna Maunu
11'11" - Gracie Carlson

Triple Jump
29'10" - Anna Frenz
28'0" - Gracie Carlson
27'6" - Dani Bodette

Trinity Boys Results-

55m Hurdles
none

55m
7.0 - Erich Zuelke
7.2 - Matt Tafesse
7.3 - Henry Leighton
7.6 - Noah Root
7.9 - Will Rasschaert
9.9 - Thomas Wittenburg

1600m
5:09.3 - Henry Brink
5:11.4 - Thomas Wilkin
5:38.2 - Andy Baum
5:46.7 - Alex Baum
7:41.5 - Erik Iverson

400m
none

800m
2:15.2 - Henry Leighton
2:21.0 - Dob Kintz
2:24.4 - John Michael Berns
2:30.3 - Josiah Sommer
2:32.6 - Raymond Tallarini
2:38.1 - Daniel Votel
2:49.4 - Peter Bittner
3:03.5 - Kainoa Victor

200m
26.0 - Peter Valentas
28.0 - Will Nixon
31.4 - Nyaga Kariuki
34.3 - Nathaniel Cline-Cole
34.8 - Peter Carlson
38.0 - Carl Yaeger

4x400m Relay
3:54.2 - Henry Leighton, Peter Valentas, Matt Tafesse, Erich Zuelke
4:16.9 - Noah Root, John Michael Berns, Josiah Sommer, Dob Kintz
4:20.4 - Andy Baum, Henry Brink, Raymond Tallarini, Daniel Votel
4:45.2 - Peter Bittner, Thomas Wilkin, Nathaniel Cline-Cole, Alex Baum

4x400m Splits
57.6 - Erich Zuelke
58.1 - Henry Leighton
58.6 - Peter Valentas
59.9 - Matt Tafesse
60.6 - Dob Kintz
61.8 - Henry Brink
62.1 - John Michael Berns
63.8 - Andy Baum
64.7 - Thomas Wilkin
65.9 - Raymond Tallarini
66.2 - Noah Root
68.0 - Josiah Sommer
68.9 - Daniel Votel
69.7 - Alex Baum
72.1 - Peter Bittner
78.7 - Nathaniel Cline-Cole

Shot Put
27'1" - Josiah Sommer
21'1" - Raymond Tallarini
19'1" - Carl Yaeger
17'0" - Thomas Wittenburg
15'10" - Peter Carlson
15'6.5" - Nyaga Kariuki

Long Jump
18'3" - Erich Zuelke
17'0" - Matt Tafesse
15'4" - Dob Kintz
15'0" - Noah Root
14'10" - John Michael Berns
13'0" - Nathaniel Cline-Cole

Triple Jump
none

Bethel Indoor Scrimmage - Meet Information

Meet: Bethel Indoor Scrimmage
Date: Tuesday, March 17th, 2015
Place:  Bethel University - SRC Indoor Track (3900 Bethel Dr, St Paul, MN 55112)
Campus Map - http://www.bethel.edu/about/maps-directions/bethel-campus-map.pdf
Time:  Athletes will leave from Trinity immediately following school at 3:15pm in the back parking lot for rides.  Athletes should be at Bethel no later than 4:00pm to setup camp and warmup for events that start at 4:30pm.  We are allowed to be on the track starting at 3:45pm.  The meet should end by 7:00pm.
Schools Participating:  Legacy Christian Academy, Spectrum, St. Croix Prep and Trinity

Parent Drivers for Meet:
Girls Team - Bodette, Robbins, Peine, Neil, Andry, Brylski
Boys Team - Valentas, Shriver, Leighton, Cruse, Iverson

Parent Workers for Meet:
none

Schedule of Events and Athletes Participating:
4:30pm - Running Schedule for events on the track:

55m Hurdles
Girls - Madeleine Brylski, Marcella Brylski, Elizabeth Maunu
Boys - Waweru Kariuki

55m
Girls - Jalia Anderson, Cecilia Soriano, Rebecca Andry, Dani Bodette, Audrey Zuelke, Treva Bellomo, Bridget Brombach
Boys - Simon Monhaut, Matt Tafesse, Erich Zuelke, Will Rasschaert, Henry Leighton, Noah Root, Thomas Wittenburg

1600m
Girls - Theresa Mueller, Rebecca Wilkin, Elizabeth Neil
Boys - Andy Baum, Henry Brink, Alex Baum, Thomas Wilkin, Erik Iverson

400m
Girls - Michaela Peine, Gracie Carlson, Samantha Robbins, Audrey Zuelke
Boys - Hunter Shriver

800m
Girls - Lotus Schifsky, Jessica Brombach, Teresa Paquette, Kate Cunningham
Boys - John Michael Berns, Josiah Sommer, Raymond Tallarini, Henry Leighton, Dob Kintz, Daniel Votel, Peter Bittner, Kainoa Victor

200m
Girls - Michaela Peine, Elizabeth Walter, Dani Bodette, Gracie Carlson, Anna Maunu, Elizabeth Maunu, Samantha Robbins, Treva Bellomo
Boys - Peter Valentas, Waweru Kariuki, Hunter Shriver, Nathaniel Cline-Cole, Nyaga Kariuki, Will Nixon, Peter Carlson, Carl Yaeger

4x400m Relay
Girls-
A Team - Jalia Anderson, Rebecca Wilkin, Anna Frenz, Anna Maunu
B Team - Madeleine Brylski, Elizabeth Walter, Marcella Brylski, Teresa Paquette
C Team - Jessica Brombach, Lotus Schifsky, Kate Cunningham, Elizabeth Neil
Boys-
A Team - Simon Monhaut, Peter Valentas, Erich Zuelke, Matt Tafesse
B Team - Andy Baum, Henry Brink, Raymond Tallarini, Will Rasschaert
C Team - Henry Leighton, John Michael Berns, Josiah Sommer, Dob Kintz
D Team - Peter Bittner, Thomas Wilkin, Nathaniel Cline-Cole, Alex Baum
E Team - Noah Root, Will Nixon, Kainoa Victor, Daniel Votel

Field Events:

4:00-6:00pm - Long Jump & Triple Jump with Coach Bodette (measure 3 jumps)
Long Jump-
Girls - Rebecca Andry, Dani Bodette, Gracie Carlson, Anna Maunu, Stephanie Prokop, Anna Frenz, Audrey Zuelke
Boys - John Michael Berns, Simon Monhaut(?), Matt Tafesse, Erich Zuelke, Waweru Kariuki, Dob Kintz, Noah Root, Nathaniel Cline-Cole

Triple Jump-
Girls - Dani Bodette, Gracie Carlson, Anna Frenz(?)
Boys - Dob Kintz(?)

4:30-5:30pm - Girls High Jump with Coach Prokop
High Jump-
Anna Frenz, Marcella Brylski

5:30-6:30pm - Boys High Jump with Coach Prokop
High Jump- 
Erich Zuelke, Matt Tafesse, Josiah Sommer

5:30-6:30pm - Shot Put with Coach Earhart (measure 4 throws)
Shot Put-
Girls - Jalia Anderson, Lauren Miller, Cecilia Soriano, Madeleine Brylski, Bridget Brombach
Boys - Josiah Sommer, Raymond Tallarini, Thomas Wittenburg, Nyaga Kariuki, Peter Carlson, Carl Yaeger

Trinity 2015 Track & Field Roster

Boys (29)-
Andy Baum - 12
John Michael Berns - 12
Simon Monhaut - 12
Matt Tafesse - 12
Erich Zuelke - 12
Henry Brink - 11
Will Rasschaert - 11
Josiah Sommer - 11
Raymond Tallarini - 11
Peter Valentas - 11
Alex Baum - 10
Dob Kintz - 10
Henry Leighton - 10
Waweru Kariuki - 10
Hunter Shriver - 10
Noah Root - 9
Daniel Votel - 9
Thomas Whittenburg - 9
Thomas Wilkin - 9
Nathaniel Cline-Cole - 8
Charlie Cruse - 8
Nyaga Kariuki - 8
Will Nixon - 8
Peter Bittner - 7
Peter Carlson - 7
Erik Iverson - 7
Lucas Lorenz - 7
Kainoa Victor - 7
Carl Yaeger - 7

Girls (26)-
Jalia Anderson - 12
Annika Hellweg - 12
Lauren Miller - 12
Theresa Mueller - 12
Lotus Schifsky - 12
Madeleine Brylski - 11
Marcella Brylski - 11
Cecilia Soriano - 11
Elizabeth Walter - 11
Rebecca Wilkin - 11
Rebecca Andry - 10
Dani Bodette - 10
Gracie Carlson - 10
Anna Maunu - 10
Stephanie Prokop - 10
Anna Frenz - 9
Elizabeth Maunu - 9
Jessica Brombach - 8
Shannon Gallagher - 8
Elizabeth Neil - 8
Teresa Paquette - 8
Audrey Zuelke - 8
Treva Bellomo - 7
Bridget Brombach - 7
Kate Cunningham - 7
Abigail Walter - 7

PILLAR

PILLAR-
general strength
1 - V-Sits - x10 reps
2 - Back Hypers - x10 reps
3 - Leg Toss - x15 tosses
4 - Wrestler's Bridge - x10 reps
5 - Crunch w/Twist - x10 reps each side
6 - Toe Touchers - x10 reps
7 - Back Hypers w/Twist - x6 reps each side
8 - L-Overs - x10 reps each side
9 - Side Ups - x10 reps each side
10 - Double-Leg Eagles - x10 each side
11 - Low-Level Bicycle - 30 seconds
12 - Pelvic Tilt Leg Crunch - x10 reps

V-Sits - https://www.youtube.com/watch?v=vIY_cQOCYrU
Back Hypers - https://www.youtube.com/watch?v=PPMh6lrG5mk
Leg Toss - https://www.youtube.com/watch?v=0aQbQVgsRZ4
Wrestler's Bridge - https://www.youtube.com/watch?v=paI1j4HQvsQ
Crunch w/Twist - https://www.youtube.com/watch?v=aVVNyqPupFI
Toe Touchers - https://www.youtube.com/watch?v=E7Nb-QGPY4s
Back Hypers w/Twist - https://www.youtube.com/watch?v=sbaZo0wWvHU
L-Overs - https://www.youtube.com/watch?v=gv49fxoYiCg
Side Ups - https://www.youtube.com/watch?v=5U_3mKtwSUU
Double-Leg Eagles - https://www.youtube.com/watch?v=lpsa6_0mngQ
Low-Level Bicycle - https://www.youtube.com/watch?v=Af_neMEvyQQ
Pelvic Tilt Leg Crunch - https://www.youtube.com/watch?v=HPDg5Qb5DIg

Coach Edward Broadbent-
https://www.youtube.com/watch?v=yzZiMneSycg

WATERLOO

WATERLOO-
general strength
1 - Prisoner Squats - x10 reps
2 - V-Sits - x10 reps
3 - Pushups - x12 reps
4 - Back Hypers w/Twist - x6 reps each side
5 - Rocket Jumps - x10 reps
6 - Leg Toss - x15 tosses
7 - Clap Pushups (Rocky's) - x10 reps
8 - Wrestler's Bridge - x10 reps
9 - Cossack Extension - x20 steps
10 - Crunches - x25 reps
11 - Decline Pushups - x10 reps
12 - Prone Single-Leg Hip Extension - x10 reps each leg

Prisoner Squats - https://www.youtube.com/watch?v=ojg8TiomrtM
V-Sits - https://www.youtube.com/watch?v=vIY_cQOCYrU
Pushups - https://www.youtube.com/watch?v=Eh00_rniF8E
Back Hypers w/Twist - https://www.youtube.com/watch?v=sbaZo0wWvHU
Rocket Jumps - https://www.youtube.com/watch?v=6dTZvDnbiMc
Leg Toss - https://www.youtube.com/watch?v=0aQbQVgsRZ4
Clap Pushups (Rocky's) - https://www.youtube.com/watch?v=9GhVTPXZJnM
Wrestler's Bridge - https://www.youtube.com/watch?v=paI1j4HQvsQ
Cossack Extension - https://www.youtube.com/watch?v=nbn5wyQAZJY
Crunches - https://www.youtube.com/watch?v=AF5PvGzo-IU
Decline Pushups - https://www.youtube.com/watch?v=WBmXffkfcXQ
Prone Single-Leg Hip Extension - https://www.youtube.com/watch?v=r8ntgBblptQ

Coach Edward Broadbent-
https://www.youtube.com/watch?v=CaWLmWbbRs8

BAATAN

BAATAN-
general strength
1 - Single Leg Squat - x10 reps each leg
2 - Toe Touchers - x10 reps
3 - Pushups - x12 reps
4 - Back Hypers - x10 reps
5 - Donkey Kicks - x10 reps each leg
6 - Side Ups - x10 reps each side
7 - Lunge Good Mornings - x5 reps each leg
8 - Clap Pushups (Rocky's) - x10 reps
9 - Lunge Walk - x10 steps
10 - Inchworm Pushups - x8 reps
11 - Low Reach Crunches - x20 reps
12 - Prone Single-Leg Hip Extension - x10 reps each leg

Single Leg Squat - https://www.youtube.com/watch?v=bAYMZp1WILY
Toe Touchers - https://www.youtube.com/watch?v=E7Nb-QGPY4s
Pushups - https://www.youtube.com/watch?v=Eh00_rniF8E
Back Hypers - https://www.youtube.com/watch?v=PPMh6lrG5mk
Donkey Kicks - https://www.youtube.com/watch?v=327EbRYiQ4Y
Side Ups - https://www.youtube.com/watch?v=5U_3mKtwSUU
Lunge Good Mornings - https://www.youtube.com/watch?v=GM5NWtFS11E
Clap Pushups (Rocky's) - https://www.youtube.com/watch?v=9GhVTPXZJnM
Lunge Walk - https://www.youtube.com/watch?v=zDc76ReTBOE
Inchworm Pushups - https://www.youtube.com/watch?v=blF1gZB9Sko
Low Reach Crunches - https://www.youtube.com/watch?v=M1KcDVy0Tp0
Prone Single-Leg Hip Extension - https://www.youtube.com/watch?v=r8ntgBblptQ

Coach Edward Broadbent-
https://www.youtube.com/watch?v=_z0JOGnpa2w

PEDESTAL

PEDESTAL-
general strength
1 - Prone, Elbow Stand, Single Leg Raise - x10 reps each leg
2 - Supine, Elbow Stand, Single Leg Raise - x10 reps each leg
3 - Prone, Hand Stand, Single Leg Raise - x10 reps each leg
4 - Supine Hand Stand, Single Leg Raise - x10 reps each leg
5 - Lateral, Elbow Stand, Single Leg Raise - x10 reps each leg
6 - Lateral, Hand Stand, Single Leg Raise - x10 reps each leg
7 - Prone, Flexed Knee, Elbow Stand, Hip Lift - x10 reps each leg
8 - Supine, Flexed Knee, Hip Lift - x10 reps each leg
9 - Low Reach Crunches - x20 reps
10 - Low Reach Crunches w/Twist - x10 reps each side

Coach Jay Johnson-
https://www.youtube.com/watch?v=wqtERE1oR1s

Prone, Elbow Stand, Single Leg Raise - https://www.youtube.com/watch?v=3ODrMVvDOc8
Supine, Elbow Stand, Single Leg Raise - https://www.youtube.com/watch?v=zKsPjs_1tIY
Prone, Hand Stand, Single Leg Raise - https://www.youtube.com/watch?v=i9MFWKYTGFg
Supine Hand Stand, Single Leg Raise - https://www.youtube.com/watch?v=9iPASZsLDBY
Lateral, Elbow Stand, Single Leg Raise - https://www.youtube.com/watch?v=UJglKk6OMcc
Lateral, Hand Stand, Single Leg Raise - https://www.youtube.com/watch?v=63DMeo3nvk8
Prone, Flexed Knee, Elbow Stand, Hip Lift - https://www.youtube.com/watch?v=KIdF4hhOVeY
Supine, Flexed Knee, Hip Lift - https://www.youtube.com/watch?v=XaMBTTvf5Kw
Low Reach Crunches - https://www.youtube.com/watch?v=M1KcDVy0Tp0
Low Reach Crunches w/Twist - https://www.youtube.com/watch?v=KuQ022bmYkg

TITAN

TITAN-
general strength
1 - Body Squats - x20 reps
2 - Burpees - x12 reps
3 - Falling Knee Pushups - x10 reps
4 - V-Sit Twists - x40 reps each side
5 - Leg Climbs - x10 reps each leg
6 - Mountain Climbers - 30 seconds
7 - Plank - 30 seconds
8 - Right Side Plank - 30 Seconds
9 - Bridge - 30 seconds
10 - Left Side Plank - 30 seconds
11 - Rocket Jumps - x10 reps
12 - Wall Sit - 90 seconds

Body Squats - https://www.youtube.com/watch?v=PuxpZlMC4XA
Burpees - https://www.youtube.com/watch?v=TX60BcsO_wE
Falling Knee Pushups - https://www.youtube.com/watch?v=EfT9HykwM8M
V-Sit Twists - https://www.youtube.com/watch?v=Gaq_-sWermk
Leg Climbs - https://www.youtube.com/watch?v=mIOStk2Hznc
Mountain Climbers - https://www.youtube.com/watch?v=De3Gl-nC7IQ
Plank - https://www.youtube.com/watch?v=MHQmRINu4jU
Right Side Plank - https://www.youtube.com/watch?v=z4DjimUbvGc
Bridge - https://www.youtube.com/watch?v=yOPkM2pzznc
Left Side Plank - https://www.youtube.com/watch?v=z4DjimUbvGc
Rocket Jumps - https://www.youtube.com/watch?v=6dTZvDnbiMc
Wall Sit - https://www.youtube.com/watch?v=tDjKeOCgisw

GLADIATOR

GLADIATOR-
general strength
1 - Burpee w/Pushup - x10 reps
2 - Supine Vertical Leg Raises - x15 reps
3 - Stork Stand - x8 reps each leg
4 - One-Arm Pushups - x5 reps each arm
5 - Side Ups - x10 reps each side
6 - Pelvic Tilt Isometric (3 count) - x10 reps
7 - Reverse Scorpions - x10 reps each side
8 - Push Up Position Extended Hand Walk - x10 reps
9 - V-Sit Isometric (3 count) - x10 reps
10 - Alternating Arm-Leg Extension (4-point stance) - 10 reps each side
11 - Decline Push Ups - x10 reps
12 - Beautiful Day Drill - 20 seconds

Burpee w/Pushup - https://www.youtube.com/watch?v=s26u-tbCgzQ
Supine Vertical Leg Raises - https://www.youtube.com/watch?v=1joa4fG6kTk
Stork Stand - https://www.youtube.com/watch?v=vB67wrCXctk
One-Arm Pushups - https://www.youtube.com/watch?v=75LWvxsorKI
Side Ups - https://www.youtube.com/watch?v=5U_3mKtwSUU
Pelvic Tilt Isometric (3 count) - https://www.youtube.com/watch?v=VoHAKm8eF6c
Reverse Scorpions - https://www.youtube.com/watch?v=VZO2u7FLohY
Push Up Position Extended Hand Walk - https://www.youtube.com/watch?v=e48zK9nADQY
V-Sit Isometric (3 count) - https://www.youtube.com/watch?v=Rjx3hLXC9gg
Alternating Arm-Leg Extension (4-point stance) - https://www.youtube.com/watch?v=MH_laegLU8M
Decline Push Ups - https://www.youtube.com/watch?v=WBmXffkfcXQ
Beautiful Day Drill - https://www.youtube.com/watch?v=b4mSRnBp72I

FLEX

FLEX-
core strength and flexibility
1 - Scorpions - x10 reps each leg
2 - Supermans (3 count) - x10 reps
3 - Double-Leg Slide (3 count) - x10 reps
4 - Flutter Kicks - 30 seconds
5 - Crunchy Frogs - x20 reps
6 - Penguins - x10 reps each side
7 - L-Overs - x10 reps each side
8 - Heel Raises (10 count) - x6 reps
9 - Double-Leg Eagles - x10 each side
10 - Downward Dog - 20 seconds
11 - Upward Dog - 20 seconds
12 - Child's Pose - 20 seconds

Scorpions - https://www.youtube.com/watch?v=31Ss8uem27Q
Supermans (3 count) - https://www.youtube.com/watch?v=Qv7wmIEa3Ow
Double-Leg Slide (3 count) - https://www.youtube.com/watch?v=XTfQFUGw7gA
Flutter Kicks - https://www.youtube.com/watch?v=RcXBNRua2eo
Crunchy Frogs - https://www.youtube.com/watch?v=NlaWP_PVi9s
Penguins - https://www.youtube.com/watch?v=rQQ0Yalp3t8
L-Overs - https://www.youtube.com/watch?v=gv49fxoYiCg
Heel Raises - https://www.youtube.com/watch?v=l-mPHKQFMkk
Double-Leg Eagles - https://www.youtube.com/watch?v=lpsa6_0mngQ
Downward Dog - https://www.youtube.com/watch?v=RIF8sEpCmcc
Upward Dog - https://www.youtube.com/watch?v=UetFgq5AKgs
Child's Pose - https://www.youtube.com/watch?v=LPCW3UMNy3Y

ATLAS

ATLAS-
core and back strength
1 - Opposite Arm, Opposite Leg - x8 reps per side
2 - Prone Double Arm Raise - x8 reps
3 - Prone Straight Leg Lift - x8 reps per leg
4 - Prone Lower Body Crawl - x8 reps per side
5 - Sitting Bicycle - 30 seconds
6 - Straight Leg Circles on Knee - x10 reps per leg (both directions)
7 - Sitting Push Kicks - x8 reps per leg
8 - In-n-Outs - 20 seconds
9 - Australian Crawl - 20 seconds
10 - Back Rounders (3 count) - x10 reps
11 - Catback, Swayback (3 count) - x8 reps

Coach Jay Johnson-
https://www.youtube.com/watch?v=9KRpJg7r7bE

Opposite Arm, Opposite Leg - https://www.youtube.com/watch?v=anKFOcFfcMo
Prone Double Arm Raise - https://www.youtube.com/watch?v=h8gCIqn59OE
Prone Straight Leg Lift - https://www.youtube.com/watch?v=2qjUX3MpMEA
Prone Lower Body Crawl - https://www.youtube.com/watch?v=4-fzPRxElgg
Sitting Bicycle - https://www.youtube.com/watch?v=PYiTNgeoCsA
Straight Leg Circles on Knee - https://www.youtube.com/watch?v=-Xqv0skOyu8
Sitting Push Kicks - https://www.youtube.com/watch?v=2Qrnk-EHo7g
In-n-Outs - https://www.youtube.com/watch?v=3fX7c3-gEnk
Australian Crawl - https://www.youtube.com/watch?v=3567zBqAPHk
Back Rounders (3 count) - https://www.youtube.com/watch?v=OgntrYSYaIs
Catback, Swayback (3 count) - https://www.youtube.com/watch?v=oUuiHms3tZc

MYRTLE

MYRTLE- 
hip mobility and flexibility
1 - Clams - x8 reps per leg
2 - Lateral Leg Raise - x15 reps per leg
3 - Donkey Kicks - x8 reps per leg
4 - Donkey Whips - x5 reps per leg
5 - Fire Hydrant - x8 reps per leg
6 - Knee Circle, Forward - x5 reps per leg
7 - Knee Circle, Backward - x5 reps per leg
8 - Hurdle Trail Leg, Forward - x5 reps per leg
9 - Hurdle Trail Leg, Backward - x5 reps per leg
10 - Lateral Leg Swing - x5 reps per leg
11 - Linear Leg Swing - x10 reps per leg
12 - Linear Leg Swing, Bent Knee - x10 reps per leg

Coach Jay Johnson-
https://www.youtube.com/watch?v=2GLrKr54yA0

CRATUS

CRATUS-
medicine ball strength routine
1 - Overhead Wall Bounces - x25 reps
2 - Body Squat - x12 reps
3 - Lunge Walk w/Twist - x6 reps each leg
4 - Woodchoppers - x10 reps each side
5 - V-Sit Twists - x20 reps each side
6 - Back-to-Back Pass w/Partner - x20 reps each direction
7 - Side Toss w/Partner - x10 tosses each side
8 - Overhead Situp Toss w/Partner - x15 reps
9 - Side Throw - x5 reps each side
10 - Squat-Throw-Sprint - x10 reps
11 - Overhead Backward Throw - x10 reps
12 - Floor Slams - x10 reps

GAMBETTA

GAMBETTA-
leg strength circuit
1 - Front Lunge with Twist - x20 reps
2 - Body Squat [Half Squat] - x20 reps
3 - Step-Ups - x40 steps
4 - Rocket Jumps - x5 reps

Coach Jay Johnson-
http://www.coachjayjohnson.com/2009/02/training-video-vern-gambetta-leg-circuit/

Beginner = 2 circuits with 30-second break in middle
Intermediate = 3 continuous circuits
Advanced = 4 circuits with 30-second break in middle
Expert = 5 continuous circuits