Warm Up

E: Switch! Divide the athletes in half and line them up facing each other on opposite sides of the room.  The coach will select a way to cross the space and call “switch!” to signal athletes to switch sides. Repeat with as many different movements as you can think of.

T: 2-3 x through Mixed Tabata (:20 work/:10 rest)

Jumping jacks

Ball slams

Jump Rope

Sit ups


3:00-5:00 or rolling/stretching

**Roll/stretch what feels tight for you! Ask a coach if you are unsure about a stretch to do!  



E: #1-Box Squats: Set athletes up with a box that allows them to squat below parallel.  Have them stand 4-6 inches away from box. Coach will cue athletes to send their hips back and squat until they are sitting on top of box.  Shins should stay vertical. If they aren’t, athletes need to push hips back more! Coaches will discuss the difference between plopping down on box and squatting with control to the box.

#2-Rope Climbs/Rope pull ups/Rope holds

#3-Hot Potato

T: Power Clean (15-20 minutes to work technique. From hang or floor position. You choose!)



E: 5:00-8:00 AMRAP

10 Side to Side hops (start by the rig)

5 Air squats (stay in same spot by rig)

10m Lunge Walk (lunge to the rope in the middle of the room)

1-4 Rope Pulls/Holds/Climbs (Scale based on athletes level of rope climbing)

10m Bear crawl (from rope to other rig)

5 Burpees (Return to starting position)

T: PARTNER ROPE CLIMB CHALLENGE! (Set clock for 4:00-6:00 depending on time)

Partner up! Alternate rope climbs with your partner (scale to seated). Count how many you and your partner completed by the end of the time limit.



Dodgeball (or open gym depending on how much time is left)

Megan Kestel

Written by: Megan Kestel

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