Thursday 12.13.18

Warm-Up E: PVC Pass T: Tabata 2X through Plank hold, jumping jacks, lunges, air squats THEN… Double-banded overhead stretch on rig Lat stretch on rig x 5 each side (look up under armpit)   Skill E: Stations (Long jump and push ups) T: Review all movements in workout   Workout

Tuesday 12.11.18

Warm-Up E: Squat Potato – In a circle, each athlete does one slow squat, passes the ball, and, when music stops, whoever has the ball goes to center and completes an exercise T: Neck circles/Shoulder rolls/arm swings (hugs) Calf stretch on rig or wall x :30 ea Splits stretch x

Saturday 12.08.18

Warm-Up E: Hungry Hungry Hippos T: Tornado Tag THEN… 5x Air Squat Lunge w/ a twist + elbow to instep x 4 steps Banded hip stretch on rig (face rig, step back) x :30-:45 each side 5x Air Squat Bear Crawl down and back 5x Burpee Broad Jump x 4

Thursday 12.06.18

Warm-Up: E: Mixed Tabata (:20 work/:10 rest) 3-4 times through Jumping Jacks Ball Slams Air Squats Plank Hold Med Ball Deadlift   T: 2x through Jog down and back 3x (down and back =ONE) 7 Super slow air squats Lunge and Twist x 4 total steps 7 sit ups Long

Tuesday 12.04.18

Warm-Up: E: Switch (Run-Walking Lunges; Shuffle-Skip; Bunny hops-Crab walk; Bear crawl-Long Jump) T: Snatch the Cone THEN…. 5 SLOW air squats Hip stretch on wall x :30 each side Elbow to instep x 4 Lunge/reach x 4 Extended hand walk x 4 Alt. lat stretch on  rig x 3 ea

Saturday 12.01.18

Warm-Up: E: Farmers vs. Lumberjacks T: PVC Pass THEN… Tabata (3-4 Rds) (:20 work/:10 rest) Air Squats Hollow Hold Lunge Walk Lateral Hops THEN… 30-40 arm circles/hugs chest/shoulder stretch on floor Bar hang x:15   Skill: E: Stations (Bar Wars, Rowing, Headstand/Handstand) T: Stations (Strict pull ups, Headstands, Wheelbarrow walks)

Thursday 11.29.18

warm squat potato with time intervals then teens, row/bike :45 sec, rest, row/bike :30, rest, row/bike :15 hip stretch, wall walk hold skill e db thruster, wall walk work e in stations :45 at each station for 4 rounds: sit-ups, wall walks, db thrusters t In Partners, 5 rounds Partner

Tuesday 11.27.18

Warm e pizza boxes t 10 ball slams, 5 ring rows, 5 ball slams, 5 ring rows, 20 PVC pass-thrus, rig squat stretch, lunge/reach/elbow to instep x 3 ea, push-up handwalk x 2, mb dip and throw x 2 Skill e DB Squat clean t Squat clean and jerk Work

Saturday 11.24.18

Warm run dumpster and back, 10 to touches, shuffle blacktop and back, 10 split leg stretch, backwards run blacktop and back, 5 squats. carioca blacktop and back…then alternating floor lat stretch x 10 ea, bar hang and twist x :15, lunge/reach/elbow to instep x 2 ea, push-up  handwalk x 2,

Tuesday 11.20.18

Warm e move the pile t head,neck, & shoulder rolls, 30 jumping jacks, 15 pass throughs, 20 jumping jacks, 10 pass throughs, 10 jumping jacks, 5 pass throughs, cat back stretch x 3, rig chest stretch x :20, alternating lat stretch x 5 ea, hand release push-up x 5, Skill

Saturday 11.17.18

Warm e pizza boxes, then .10 bike/ski, 25 jumping jacks, 25 single under jump ropes, alternating lat stretch x 5 ea, lunge/reach/elbow to instep x 3 ea, push-up handwalk x 3, easy ring row x 5, ball slam x 5 t – pizza boxes Skill e – Jumping Bar Muscle

Tuesday 11.12.18

warm e – tic tac toe t jog down and back 4x, 4 air squats, side shuffle 3x, 3 air squats, backwards run down and back 2x, 2 air squats, carioca down and back 1x, 1 air squat, rig squat stetch x :30, toe grab stretch x 4, lunge/reach/elbow to

Saturday 11.10.18

warm e Parking Lot tag t rowling x 3 frames then, 1:00 jumprope, rig squat stretch x :30, alternating lat stretch x 5 ea, lunge/reach/elbow to instep x 3 ea, active bar hang x :10, push-up handwalk x 3, wall walk x 2 (halfway) skill e – jumping chest to

Thursday 11.8.18

Warm e skill Ladder/broad jump back t 10 slow and controlled squats, 5 mb press, 5 slow and controlled squats, 5 mb press, wall hip stretch x :30 ea, backwards lunge/reach/elbow to instep x 4, lateral lunge x 3 ea,  squat/jump/reach x 2, Skill e wall balls, squats t wall

Tuesday 11.5.18

warmup e  over/under tag t skill e cartwheels/candlesticks/1 legged squats to a box/object carry t press 10×3 work e 8:00 AMRAP of object carry down and back (try and choose a different item each time) 6 1-legged squats Challenge: bar hang game Kids Choice    

Saturday 11.3.18

Warmup e – CrossFit Baseball (abmats as bases) – 1st base – 1 burpee, 2nd base 2 squats, 3rd base 3 jumping high knees, home – 1 forward roll. 3 innings, 2:00 each inning with rest in between. t – 5 cal row, 5 mb strict press (3 x through),

Thursday 11.1.18

Thursday 11/1   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 – jog down and back x 8, side shuffle

Tuesday 10.30.18

Warm-up: E: Grave Diggers vs Grave Smashers (Played the same as farmers vs lumberjacks) T: Grave Diggers vs Grave Smashers (Played the same as farmers vs lumberjacks) THEN… Hip stretch on wall x :30 ea side Wrist stretch on floor (circles or hold) Elbow to instep x 4 Hand walk

Saturday 10.27.18

Warm up E: Snatch the cone T: Dumpster run, 5 SLOW air squats, 10m high skips, open book stretch x 3 each side, alt. Lat stretch on rig, bar hang (underhand :10, overhand :10), 3 wall kick ups/wall walks, 3 burpee high jumps   Skill E: Bar Wars/Med Ball game