Warm Up

E: SKILL RUN: Coach will take the group on a 200-300m run stopping every 25-20 yards to practice a skill (10 air squats, push ups, tuck jumps, jumping jacks, etc.) **There will be a coach at the beginning AND end of the group for safety.**

THEN…

Snatch the Cone

 

T: SKILL RUN: Coach will take the group on a 400-600m run stopping every 25-20 yards to practice a skill (10 air squats, push ups, tuck jumps, jumping jacks, etc.) **There will be a coach at the beginning AND end of the group for safety. TAKE A DIFFERENT ROUTE THAN ELEMENTARY**

THEN….

200m Row

Calf stretch on wall x:30 each side

1:00 Jump Rope (outside)

Overhead hand walk  x 4

 

Skill

E: #1- HIPS TO WALL-Athletes will stand in squat stance ~4 inches from the wall, hands held high.  Practice pushing hips back until they contact the wall and then returning to the standing position.  Legs should remain relatively straight initially. Feet move progressively farther from the wall and hips sink lower with each rep until the bottom of the squat position is achieved.

#2- Med Ball Press- Remind athletes NO LEGS ON THIS ONE! Choose a med ball weight that will be used for the workout.

T: Review all movements in workout

 

Workout

E: 6:00-9:00 AMRAP (Coach will determine length of AMRAP depending on class size)

4 Box/Plate Jumps

4 Ring Rows

4 Squats on Top of Box/Plate

4 Med Ball Presses

 

T: Team Tabata!

In teams of two, alternating every round with a partner perform:

Tabata Row (8 total rounds for Calories)

Immediately proceed to…

Tabata Med Ball Slams (25-30/30-40#)(8 total rounds for Reps)

Immediately proceed to…

Tabata Single Unders or Double Unders (8 total rounds for Reps) –(do these outside)

REST 4:00

Then repeat the above one more time trying to match up your reps for each exercise…

One Tabata round is :20 of work followed by :10 of rest…

Push your paces a little more on this one since you will get a rest round between each round since you will be alternating with your partner…

 

Game

Open Gym OR Kids’ Choice (if there is enough time to set up a game at the end)

Megan Kestel

Written by: Megan Kestel

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