Warm-up:

Trash on my Yard

 

Skill:

Elementary: Push ups

Teen: DB Push Press/Cleans

 

Workout:

Elementary:

Tabata (:20 work/:40 rest) (2-3X through)

Push ups

Lunges

Ring Rows

Plank

 

Teen:

Open Workout 15.4

Complete as many rounds as possible in 8:00 of:

10 DB push presses

10 cleans (35-45/55) Coaches will determine appropriate weights

 

Game:

Octopus

One athlete will be chosen to be the octopus. They will stand in the middle of the gym.  All other athletes will line up beside one another at one end of the gym, facing the octopus. When the octopus shouts “Octopus,” all of the athletes will try to run from one side of the gym to the other. The octopus is allowed to run anywhere in the gym. If an athlete is tagged by the octopus, their feet become frozen to the floor and their arms stick straight out: They are seaweed. For the following rounds of play, the game gets harder as the students who have been turned to seaweed reach out and try to tag students who are running by. Seaweed CAN NOT move their feet in order to tag a passing athlete ( you might want to let them turn and face the line of students after each round, and just have them re-glue their feet to the floor once they have turned).

Justin VanBeek

Written by: Justin VanBeek

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