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
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.