Coach Hays Fam-Fit

Fam-Fit 20 in 20 300 lb. Deadlifts -1 rep every minute for 20 minutes

Fam-Fit Rest Day

Fam-Fit Combo 1. 50 Rope Jumps 2. 5 Ring Push-Ups -5 Rounds

Fam-Fit Squat and Bike Combo 5 Full Squats 5:00 Min. Bike Ride -5 rounds

Fam-Fit Rest Day

Fam-Fit Shovel The Garden

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Full Snatch 20 x 1 with Form Focus

Fam-Fit Rest Day

Fam-Fit Devils's Diamond  or Satan's Square  or The Four Corners of Hell -4 exercises in a IWT format (30 sec sprint/30 sec rest...

Fam-Fit Cleans 3,3,3,3,3 -AHAP (As Heavy As Possible without losing form)

Fam-Fit Rest Day

Fam-Fit M.O.M (Move One Mile)

Fam-Fit 30 Minutes of Movement

Fam-Fit 50/50 50 Push-Ups 50 Weight Swings

Fam-Fit Trio Combo Bike Ride - 10 blocks or 5 min. stationary 25 Towel Shakes 10 Straight Leg Deadlifts @ 135# -4 Rounds

Fam-Fit Swings (Heavy) -continuous sets of 10 swing reps with heavy weight for 15 minutes -rest between sets

Fam-Fit A Little Jumpy @Huntress Park Basketball Court 10 yd. One Legged Hops; Right 10 yd. One Legged Hops; Left Squat Hops up stair s...

Fam-Fit Time Trial 250 Rope Jumps

Fam-Fit Run Combo -800m Run/Walk -Do 10 Alternate Stationary Lunges every 100m

Fam-Fit Rest Day

Fam-Fit 30 Minutes of Movement

Fam-Fit Turtle Walk @ CCCHS Parking Lot -Place heavy weight in backpack and put on. -Walk hills back and forth (~200 yards) 4X. -Do 10 ...

Fam-Fit Combo 10 Push-Ups Lunge Walk Up Incline 10 Weight Swings Lunge Walk Down Incline -5 Rounds

Fam-Fit Stadium Stairs Sprint Up Stairs Walk around and down next aisle 10 Squats -repeats, do two laps of stadium

Fam-Fit 50/50 Do 50 Step-Ups (25 each leg) then 50 Towel Shakes

Happy Halloween Fam-Fit 50/50 Do 50 Squats then 50 Pushups

Fam-Fit Time Trial Bike Route

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Hexagon of Doom 6 Stations, 5 Rounds 1. 10 PVC OH Squats 2. 5 Ab Wheel Roll-Outs 3. 20 Rope Jumps 4. 10 PVC Front Squats 5. 1...

Fam-Fit Rest Day at Football Game

Fam-Fit CCCHS Hill 10 Swings Walk Up Hill 20 Towel Shakes Walk Down Hill 20 Rope Jumps Walk Up Hill Walk Down Hill -repeat for 15 m...

Fam-Fit 30 Minutes of Movement

Fam-Fit 800 m with Squats Run/walk 800 m, every 100 m stop and perform 15 air squats

Fam-Fit 30 Minutes of Movement

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Rest Day for Football Game

Fam-Fit Time Trial Bike Route

Fam-Fit Push Up Ladder One rep first minute, two reps second minute, three reps third minute...until you fail to complete the number of re...

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Run with Squats Run 200 m Do 10 Squats Continue for 1600m

Fam-Fit 100 Squats

Fam-Fit Snatch 3,3,3,3,3

Reflect on the 10 year anniversary of the tragedies of September 11, 2001. Stand Tall. Fam-Fit Swings   -Sets of 20, continuous 10 minut...

Rest Day @ Volleyball Tourney

Fam-Fit 30 minutes of movement

Fam-Fit 100 Push-Ups

Fam-Fit Cleans 3,3,3,3,3

Volleyball Match

Paint The House

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Swings -Set of 10 for 15 minutes continuous

Fam-Fit Bike Route

Fam-Fit Deadlift 3,3,3,3,3

Fam-Fit 30 Minutes of Movement

Fam-Fit Thrusters 3,3,3,3,3

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Squats 3,3,3,3,3

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Time Trial Bike Route

Fam-Fit Swings -Sets of 10 -15 Minutes continuous

Fam-Fit Rest Day

Fam-Fit M.O.M (Move One Mile)

Fam-Fit Step-Ups  -Sets 10 (5R, 5L) -10 Minutes continuous

Fam-Fit 30 Minutes of Movement

Paint the House

Fam-Fit Rest Day