20 minuterun outsideor tredmill   -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Follow@coachPancratzon twitter4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsFloor work:3 rounds10 rolls left10 rolls right Post inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpees20 minuterun:outside or onthe treadmillBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:20 lunges20 jump squats20 skiiers  Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 20 minuterun outsideor tredmill   -50 Russiantwist-40 flutter kicks-30 bicycles-20 toe touches10- full sit upsTabata:40 sec on 10 sec rest3x each exercise:Air SquatsPush UpsPlank Shoulder tapsSprint in place Follow@coachPancratzon twitter4 Rounds:-20 lunges-40 high knees-20 squats-40 butt kids-20 plia squatsFind 2 Teammatesand create a videopaying virtual pepperPost on twitter & Tag@CoachPancratzPassing/diggingfootwork: 10each-shuffle L/R-Run L/R-Short & Deep-Drop & Drive dig-Drop & Drive to roll left-Drop & Drive to rollright4 Rounds:-30 mountainclimbers-10 push ups-10 v-ups-15 jump squatsFloor work:3 rounds10 rolls left10 rolls right Post inspirationalquote or video ontwitter & tag@CoachPancratzPlyos:50 left/right jumps overline50 forward/back jumpsover line50 left leg over line50 right leg over lineRepeart x3Take a selfie in aConant VB shirt,post on twitter,and tag@coachPancratzAttacking: 10 eachblock-transition-2stepblock-transition- 3stepblock-transition 4step Post your favoriteConant Vballpicture to twitterand tag@CoachPancratz4 rounds:15 push ups20 jumpsquats10 burpees20 minuterun:outside or onthe treadmillBlocking footwork:10 each way:- 1 step shuffle-3 stepBlock/transition/attack4 Rounds:1 min plank30 crunches20 sit ups30 bicycles50 Russian twists 4 Rounds:20 lunges20 jump squats20 skiiers  Find a ball & Wall:100 passes100 sets50 pass/setPepper againstwall 20 min TABATA:20 seconds on 10 offHigh KneesBurpeesbutt kicksPushUps  -create avolleyball tiktok-Be creative!-post on twitterand tag@CoachPancratzSprints:10 30secondsprints with 30second rest inbetween sprints(treadmill, find ahill, sidewalk)passing footwork: 3Rounds 10 each-Shuffle L/R-Run L/R-V Shuffle-V Run-Shuffle squats (passeach corner)-Shuffle Square reverse 

Conant Volleyball 2020 - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. 20 minute run outside or tredmill
  2. -50 Russian twist -40 flutter kicks -30 bicycles -20 toe touches 10- full sit ups
  3. Tabata: 40 sec on 10 sec rest 3x each exercise: Air Squats Push Ups Plank Shoulder taps Sprint in place
  4. Follow @coachPancratz on twitter
  5. 4 Rounds: -20 lunges -40 high knees -20 squats -40 butt kids -20 plia squats
  6. Find 2 Teammates and create a video paying virtual pepper Post on twitter & Tag @CoachPancratz
  7. Passing/digging footwork: 10each -shuffle L/R -Run L/R -Short & Deep -Drop & Drive dig -Drop & Drive to roll left -Drop & Drive to roll right
  8. 4 Rounds: -30 mountain climbers -10 push ups -10 v-ups -15 jump squats
  9. Floor work: 3 rounds 10 rolls left 10 rolls right
  10. Post inspirational quote or video on twitter & tag @CoachPancratz
  11. Plyos: 50 left/right jumps over line 50 forward/back jumps over line 50 left leg over line 50 right leg over line Repeart x3
  12. Take a selfie in a Conant VB shirt, post on twitter, and tag @coachPancratz
  13. Attacking: 10 each block-transition-2 step block-transition- 3 step block-transition 4 step
  14. Post your favorite Conant Vball picture to twitter and tag @CoachPancratz
  15. 4 rounds: 15 push ups 20 jump squats 10 burpees
  16. 20 minute run: outside or on the treadmill
  17. Blocking footwork: 10 each way: - 1 step shuffle -3 step Block/transition/attack
  18. 4 Rounds: 1 min plank 30 crunches 20 sit ups 30 bicycles 50 Russian twists
  19. 4 Rounds: 20 lunges 20 jump squats 20 skiiers
  20. Find a ball & Wall: 100 passes 100 sets 50 pass/set Pepper against wall
  21. 20 min TABATA: 20 seconds on 10 off High Knees Burpees butt kicks PushUps
  22. -create a volleyball tiktok -Be creative! -post on twitter and tag @CoachPancratz
  23. Sprints: 10 30second sprints with 30 second rest in between sprints (treadmill, find a hill, sidewalk)
  24. passing footwork: 3 Rounds 10 each -Shuffle L/R -Run L/R -V Shuffle -V Run -Shuffle squats (pass each corner) -Shuffle Square reverse