SATURDAY, JANUARY 30TH

Elementary:

Warm up:

Musical Medicine Ball

 

Workout:

6:00-8:00 AMRAP

6 PVC (or med ball) front squat

6 jumping pull ups

1 rope swing (set up a box – athletes will swing off the box. Each athlete is responsible for bringing the rope back for the next person in line)

 

Game:

Cone Blaster

 

 

Teens:

Warm up:

Coach’s choice!

 

Skill:

Pull ups/Tempo Overhead Squat practice (PVC/Empty barbell ONLY for overhead squat practice)

3 seconds down – 1 second hold at bottom

 

Workout:

Modified Open Workout 15.2

Every 3:00 for as long as possible complete:

From 0:00-3:00

2 Rounds of:

6 goblet front squats

6 jumping chest to bar pull ups

From 3:00-6:00

2 Rounds of:

8 goblet front squats

8 jumping chest to bar pull ups

From 6:00-9:00

2 Rounds of:

10 goblet front squats

10 jumping chest to bar pull ups

Continue until you can no longer complete each round within the time limit

 

Justin VanBeek

Written by: Justin VanBeek

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