Warm up

E: Farmers vs. Lumberjacks

T: Hot potato (Athletes will stand in a circle and toss a med ball to other athletes in the circle-can toss the ball to anyone. Before tossing the ball, each athlete will need to perform one rep of an exercise. The coach will decide the exercise at the beginning of each round, and the exercise will change each round. The athletes will keep tossing the ball until the coach says STOP. All athletes will freeze at that time. Whoever has the ball, will have a THREE burpee penalty.)


Stretch anything that feels tight/sore.



E: #1-Cartwheel on a line (Kids will take turns attempting to cartwheel in a straight line. Use a

    crease on the mats. In order to stay on the line kids will need to stack their body over their


    #2-DB OR Med ball thruster (Coach’s choice)

T:  Review proper technique for all movements in the workout.



E: 6:00-9:00 AMRAP

3 DB OR Med Ball thrusters (whatever you practiced during skill work time)

3 Box Climb Overs

Zig Zag through Cones

1 Trip through Agility Ladder  



10 Push ups

15 Wall ball

20 Med ball slams (heavier than wall ball)

25 Plank high fives

30 Lunges (in place)

**All work can be divided between partners however you wish, with the exception of the plank high fives. Both partners must be planking at the same time, facing each other.



Open Gym

Megan Kestel

Written by: Megan Kestel

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