Thursday 7.19.18

Warm-up 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 – 15 squat slow and controlled squat, 15 jumping jacks, 10

Tuesday 7.17.18

Warm-up E – Farmers Vs. Lumberjacks T – Dumpster run, 8 MB press, 100 M run 6 MB Push Press, blacktop and back, 4 dip and throw, wall hip stretch x :30, backwards lunge/reach/elbow to instep/reach x 4, 5 reverse shrugs, 3 kipping swings, 2 high jump Skill E Medball

Saturday 7.14.18

Saturday 6/14 Warm-up E – In partners, move awkward objects from one side of the gym to the other for time. T –  Bike .10, 5 MB Slams, run 100 M, 5 MB Slams, Bike , wall hip stretch x :30 each side, extended Push-up Handwalk + opposite leg and

Thursday 7.12.18

Warm-up E – Burpee/squat basketball   T – jog down and back x 8, side shuffle down and back x 6, backwards run x 4, carioca down and back x 2, wall hip stretch x :30 each side, extended handwalk + opposite leg and hand raise x 3 slam ball

Tuesday 7.10.18

Tuesday 6/10 Warm-up E – CrossFit Baseball T – 3:00 easy AMRAP of 10 jumping jacks, 3 mb push press, then double banded lat stretch x :30, open notebook x 3 ea, pvc pass throughs x 20, 5 mb press Skill E – db press T – press Work E

Saturday 7.7.18

E – Burpee Basketball T – Burpee wall ball, then 150/200 m row, 30 jump rope, alternating lat stretch x 5 ea, lunge/reach/elbow to instep/pigeon stretch x 4 ea, push-up handwalk x 3, 15 du’s/30 su’s fast   Skill E – pull-up holds/ring row holds. :10 hold, :50 sec rest.

7.5.18

Warm-Up e – clean out the yard t 30 jumping jacks, lunge, reach x 5 ea, splits stretch x ;30 ea, alt lat stretch x 3 ea, lunge/reach/elbow to instep/hamstring x 3 ea, mb slam x 5 skill e – hollow holds, wall walk holds t – hollow hold, super

7.02.18

warm-up e – burpee tag t – 5 ball slam, 100 m run, 5 mb front squat, 100 m run, 5 mb thruster, splits stretch x :30 each, rig squat stretch x :15, rig front rack stretch x 3 ea, pushup handwalk/elbow to instep/pigeon stretch x 2 each, 2 mb

Saturday 6.30.18

Warm up E: Ball Tag T: Tic Tac Toe THEN… 30 jumping jacks (change arm direction) 20 arm circles (mix it up-big, small, different directions, hugs, etc.) push up hand walk x 4 elbow to instep x 4 wall walk x 2 (hold for :05-:10 at the top) 3 burpees +

Thursday 6.28.18

Warm up E: Foam roller bowling T: 100m run shuffle to blacktop, carioca back to start alt. lateral lunge and reach 25′ splits stretch x :30 each side elbow to instep + hamstring x 25′ overhead hand walk x 25′   Skill E: Sled pushes (with boxes) T: Backward Med Ball Granny Toss for

Tuesday 6.26.18

Warm up  E: 3:00 AMRAP Agility ladder Forward roll/Cartwheel Over the boxes Zig zag cones T: Farmers vs. Lumberjacks THEN… banded hamstring stretch on rig (face away from the rig) x 8-10 each side (dynamic-hold for 2 sec, keep flat back) Elbow to instep x 6 push up hand walk x 4

Saturday 6.23.18

Warm up E: Hungry Hungry Hippos T: Hungry Hungry Hippos THEN… Dumpster run, 5 SLOW air squats, cone to cone high skips, 5 tuck jumps, 10 superman holds (hold for 2 seconds then reset), :15 hollow body hold, :15 bar hang, lat stretch on  rig    Skill  E: DB snatch, jumping and landing T:

Thursday 6.21.18

Warm up E:  Plank Ball – Athletes will plank in a circle. They pass a medicine ball by hitting it with one hand while maintaining the plank. (Variations include a musical version where whoever is last touching the ball when the music stops goes to the center of the circle

Tuesday 6.19.18

Warm up E: Farmers vs. Lumberjacks T: Shuffle 2x (down and back) 5 med ball slams carioca 2x (down and back) 5 med ball front squats run 2x (down and back) elbow to instep x 4 steps total push up hand walk x 4 med ball throws x 2   Skill 

Saturday 6.16.18

Warm up  E: Switch (run, skip, bear crawl, carioca, duck walk, crab walk, etc) T: Tornado Tag THEN…. overhead hand walk with arm/leg raise x 4 open book stretch x 5 ea side wall walk x 2 (hold for :05) lat stretch on rig x 4 ea side ankle stretch w/ PVC  

Thursday 6.14.18

Warm up E: Bar wars T: PVC Pass THEN… 20 high knee skips Banded hip flexor stretch on the rig push up hand walk x 4 chest/shoulder stretch on floor :20-:30 each side   Skill  E: Overhead Plate Relay-Hold a 10-15 lb plate locked out overhead and walk around the cone, relay style.

Tuesday 6.12.18

Warm up E: Med Ball Basket Toss  T: Junkyard Dog (10 reps of each) Skill  E: KB Deadlifts/Headstands T: Clean and Jerk Workout E: 6:00-9:00 AMRAP 5 air squats 1 rope climb OR swing (or hold) 5 KB deadlifts T: 7:00  time cut off Perform 5 rounds of the following: 100m Row   

Saturday 6.9.18

Warm up E: Pizza Box Game T: Tic Tac Toe Then… 20 jumping jacks 10 arm circles Hamstring stretch w/band on rig (10 reps each side) Hip stretch w/band on the rig (:30 each side) 10 rolling toe touches 4 hand walks (no push up, hold hamstring stretch at the end)   Skill

Thursday 6.7.18

Warm-up E: 3 Rounds 20 sec Jump rope 20 sec Plank hold 20 sec Squats T: 1:00 bike Elbow to instep x 4 Push up hand walk x 4 :30 bike calf stretch :30 (each side) :15 bar hang 20 side to side hops 20 forward/back hops   Skill E: Heel Balance Drill: Standing

Tuesday 6.5.18

Warm up E: Farmers vs. Lumberjacks T: Alternating Tabata of: Overhead Squats w/ PVC Jump Rope Rolling Toe Touches THEN…Ankle Stretch w/ PVC PVC Pass-throughs   Skill  E: Long Jump T: Overhead Squat Workout E: 7:00-8:00 AMRAP Cone run 3 Toes to Bar 6 Ball Slams 9 Jump Rope T: 12:00 cut off 3-6-9-12-9-6-3