KIDS- WARM-UP: clean the yard! Skill: t2b / hillbilly sled pushes / WORKOUT: 5 T2B/ Knee raises 1 hillbilly sled push 5 push ups then go back in reverse order GAME: Cone Blaster! Teens object relays (plates, KB’s, Med ballast) then.. Active hip stretch :30sec lunge and reach x 4
ELEMENTARY: WARM UP: Burpee ball toss SKILLS: DB step ups Jumping chest 2 bar WORKOUT: 4 box climb overs 6 chest 2 bar 8 sit ups 10 step ups (little box or plates) GAME: Kids choice!! TEENS: WARM UP: 150 m row 10 med ball presses 8 med ball squats
ELEMENTARY: WARM UP: Musical Med Balls SKILL: DB cleans wall walks jump rope WORKOUT: 4 wall walks 6 DB cleans 10 jump rope GAME: Pizza boxes TEENS: WARM UP: Blacktop- Garage x2 Jog Skip Shuffle Backpedal 10 slam ball dead lifts 5 slam ball cleans then wall hip stretch :30
KIDS WARM UP: ZOMBIE TAG SKIll: Granny toss MB for distance 2 warm up attempts the 3 chances for best distance. somersaults/cartwheels WORKOUT: 8 wall balls Lunge walk cone to cone 8 Ring rows 1 cone run TEENS: WARM UP: Dumpster jog rig hip-flexor stretch :30 each E2I x 4
ELEMENTARY: Warm-up: Hungry Hungry hippos Skills: DB Deadlift Jump rope WORKOUT: 7-9 min AMRAP 8 burpee bar jumps 6 med ball thrusters 4 24″ box climb overs 2 agility ladders GAME: Open gym TEENS: general neck/shoulder/hips/knees/ankles stretch ( ex. Neck rolls, arm circles/hip circles, etc.) 10 KB DL Wall hip
ELEMENTARY: WARM UP- Freeze tag SKILLS- Sled Pulls DB push press WORKOUT- Partner workout, Partner 1 pulls sled down to cone while partner 2 follows behind then partner 2 pulls back to garage 1 sled pull (per person) 5 push presses (per person) 10 Knee raises (per person) GAME- Kids’
ELEMENTARY: WARM UP Thief! SKILLS: Rope climbs Wall walks/handstands WORKOUT: 3 WALL WALKS 5 ROPE CLIMBS 7 PUSH UPS 1 CONE RUN GAME: KICKBALL TEEN: WARM UP 5 med ball presses 5 med ball thrusters 100m run Kneeling hipflexor stretch 1m each side Push up handwalks x4 100m Double calf
Elementary WARM UP – Tic Tac Toe SKILLS- Plate jumps for height, Review jumping form Start with #45 plate with mat on the other side and have kids jump and with every successful jump add a 10lb plate . WORKOUT- 6:00-8:00 AMRAP 4 Burpee plate jumps 6 Ring rows 8
Warm Up E: Pizza Boxes! T: Dumpster Run Banded Rig Hip Stretch x :30 each side Wrist stretch on floor (back and forth, circles, etc.) Squat stretch on rig x :30 Stretch front rack position w/ PVC –hold bar in front rack position, push elbows up one at a time
NO HYDRO KIDS/TEENS CLASSES TODAY DUE TO HYDRO POWER HOUR COMPETITION BEING HELD AT OUR GYM! Come out and watch our adults compete! Competition starts at 9AM!
Warm Up E: Sharks and Minnows T: Dumpster Run Splits Stretch x :30ea DB Front Squat x 5 100m Run Push Up Hand walk x 4 DB Push Press x 5 Blacktop and Back Run Elbow to instep x4 3 Burpee + Vertical Jump Skill E: Partner Press:Partners start
Warm Up E: Rock Paper Scissors: Partners line up across from each other. When the coach calls GO, both partners move to the center of the space using the designated movement. Play Rock-Paper-Scissors. The person who loses the match performs 3 reps of an assigned movement and both partners return
Warm Up E: Musical Medicine Ball T: Switch Run-skip Shuffle-carioca High knees-butt kicks Backwards run-walking lunge Bear crawl-crab walk THEN… Hip stretch on wall x:30 each side Hand walk (no push up) x 4 Lateral lunge x 4 Elbow to instep x 2 Skill E: Rope climbs/holds and Jump rope
Warm Up E: Tornado Tag T: Mixed Tabata (:20 work/:10 rest) (2-3 times through) High knees (in place) Med Ball Press (Or use KB if coach decides) Air squats Med Ball Deadlift (Or use KB if coach decides) THEN…. Hip stretch on floor (step out into lunge position–squeeze glute, pull
Warm Up E: Freeze tag! T: Jog (down and back) Shuffle (down and back) Carioca (down and back) Push up hand walk x 4 Elbow to instep x 4 Toe touches x 10 PVC Pipe Practice (Do this together as a class with guidance and instruction from coach) -PVC Pass
Warm Up E: Tic Tac Toe T: Dumpster run 20 Jumping jacks 100m run 10 Jumping jacks Blacktop and back run 5 Jumping jacks Squat stretch on rig x :30 hold Lunge and Reach x 4 Elbow to instep x 4 Med Ball Front Squat x 5 Skill E:
Warm Up E: Snatch the Cone OR Farmers vs. Lumberjacks (Coach will decide) T: Rowling 3-4 Rounds **Athletes will attempt to get exactly 100m on the rower. If athletes go over/under, they will perform that many burpees as a penalty. THEN… Hip stretch on wall/bench/box Air squat + toe grab
Warm Up E: Ball Tag T: Dumpster Run Banded hamstring stretch on rig 20 Arm Circles 100m Jog Wall hip stretch x :30 ea side Elbow to instep + Hamstring Stretch x 4 Blacktop and back jog Med Ball Open Book Stretch x 5 ea side Push up hand walk
Elementary Warm up: Tic tac toe 1st game- Run out 2nd game- Bear Crawl out 3rd game- Shuffle out 4th game- Crab Walk out Teens: 50 Jumping Jacks 40′ Walking Lunge & Reach :30 Bar Hang w/Partner Push 20′ Elbow 2 Instep + Hamstring 10 Push Up Hand Walks (Knee
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) THEN… Banded hip stretch x :30 each side Squat stretch on rig x :30 Lunge and reach x4
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