Warm Up

E: Plank Ball – Athletes will plank in a circle. They pass a medicine ball by hitting it with one hand while maintaining the plank. (Variations include a musical version where whoever is last touching the ball when the music stops goes to the center of the circle to do 3 push-ups, or whoever loses plank position first goes to the center for 3 push-ups. We will play both versions)

T: 200m run (gate and back)

Wall hip stretch x:30

:30 each (2x through)

Squats

Plank ups (elbow to hand)

Spiderman stretch

One-legged hop (first time through=left leg, second time through=right leg)

THEN…

Calf stretch on wall

5 Vertical Jumps

Skill

E: Bar Play (practice)

monkey hangs x 10

monkey swings x 10

180 degree turn, 360 degree turn

(Wrap thumbs for safety)

THEN…GAME

Divide athletes into two groups (or three, depending on number of athletes) hang on bar for 5 seconds then run to cone and tag next person in line to go

T: Review proper plank position and hollow hold options. Determine box jump height and practice!

 

Workout

E: 6:00-8:00 AMRAP

3 pull ups

6 ball slams

9 plate jumps

T: 20:00 PARTNER AMRAP (Divide all work except planks and hollow holds)  

Run 400 M (each partner will run gate and back(200m) to get to 400m–one at a time)

:20 Plank hold (BOTH PARTNERS TOGETHER)

20 Wall ball

:20 Hollow hold (BOTH PARTNERS TOGETHER)

20 Box Jumps/Step ups (set up boxes outside if more space is needed inside)

 

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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