E – Freeze! Coach has kids perform a movement and yells the word freeze. Any students that do not immediately stop the movement (jumping jacks, lunges, squats, jumping high knees, bear crawl, etc) will perform 2 burpees.

T – 15 squat slow and controlled squat, 15 jumping jacks, 10 slow and controlled squats, 10 arms everywhere, wall hip stretch x :30 ea, 5 reverse shrugs, lunge/reach/elbow to instep/hamstring x 3 ea, 10 db/kb deadlift, 3 burpee high jump  


E Deadlift, toes to bar/knees to elbow

T – Work up to a deadlift weight for workout (should be able to hang on to bar/kb for every repetition)


E – 8:00 AMRAP of 3 knees to elbow, 5 KB/DB deadlift, 10 sit-up

T – Workout 1: 5:00 AMRAP of 3 knees to elbow/toe to bar, 5 deadlift, Rest 2:00, then Workout 2: 5:00 AMRAP of 5 Push-Up, 10 sit-up


Open Gym 

Megan Kestel

Written by: Megan Kestel

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