(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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4 Rounds:
1 min plank
30 crunches
20 sit ups
30 bicycles
50 Russian twists
Take a selfie in a Conant VB shirt, post on twitter, and tag @coachPancratz
Floor work:
3 rounds
10 rolls left
10 rolls right
Sprints:
10 30second sprints with 30 second rest in between sprints
(treadmill, find a hill, sidewalk)
4 rounds:
15 push ups
20 jump squats
10 burpees
Tabata:
40 sec on 10 sec rest
3x each exercise:
Air Squats
Push Ups
Plank Shoulder taps
Sprint in place
20 min TABATA:
20 seconds on 10 off
High Knees
Burpees
butt kicks
PushUps
-create a volleyball tiktok
-Be creative!
-post on twitter and tag @CoachPancratz
Find a ball & Wall:
100 passes
100 sets
50 pass/set
Pepper against wall
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
Post inspirational quote or video on twitter & tag @CoachPancratz
passing footwork: 3 Rounds 10 each
-Shuffle L/R
-Run L/R
-V Shuffle
-V Run
-Shuffle squats (pass each corner)
-Shuffle Square reverse
Find 2 Teammates and create a video paying virtual pepper
Post on twitter & Tag @CoachPancratz
-50 Russian twist
-40 flutter kicks
-30 bicycles
-20 toe touches
10- full sit ups