Warm Up 

E: Hungry Hungry Hippos (Can be played in partners or individually–depending on class size)

T: Jog (down and back x2) 

Shuffle (down and back x1) 

Carioca (down and back x1) 


Banded hip stretch x :30 each side 

Squat stretch on rig x :30

Lunge and reach x4

Elbow to instep x 4

Air squat x 5 

STRETCH ANYTHING ELSE THAT FEELS TIGHT! We’ll be doing a lot of jumping today! 



E: Practice skills for workout

#1-Reach for the PVC: Athlete starts in press set up position. Coach will hold a PVC pipe overhead. Athlete performs a shoulder press or push press and attempts to bring hands/forearms directly in contact with the PVC to encourage straight line of action and good overhead position. Then give athletes a med ball and encourage the same movement pattern. 

#2- Jumping and landing: Coach will review proper jumping and landing position. Then practice jumping on box (or plate) that will be used for the workout. 

#3- Ring Rows: Review proper set-up and pulling position. If extra time, you can work on skin the cats too. 

T: 1 Power Clean + 5 Front Squats 



E: 6:00-9:00 AMRAP 

8 Ring Rows

8 Box Jumps

8 Presses

5-10 Rope Jumps

T: Partner Wheelbarrow Races! 

Travel cone to cone. Each time you get to the cone switch partners. See how many times you can travel cone to cone in 2-4 minutes. Coach will decide depending on class time. Don’t forget to count how many times you travel back and forth. 


Pizza Boxes!

Megan Kestel

Written by: Megan Kestel

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