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

Tuesday 10.23.18

Warm up E: Pizza Delivery T: PVC Pass THEN… PVC pass through x 15 Overhead walking lunge and reach w/ PVC x 6 steps Overhead squat x 5 Open book stretch x 3 each side Squat stretch on rig x :30 Burpee x 3   Skill E: Stinkbug (around box-Hips

Thursday 10.18.18

Warm up E: PVC Pass T: PVC Pass THEN…. 50 Jumping Jacks 10m Inchworm w/ push-up 10m Straight Leg Kicks 10x Arm Circles 2 Rds: 5x Air Squats 5x Tuck Jumps   Skill E: Cartwheel practice on the mats: Hand-Hand-Foot-Foot/Med ball throws for distance-mark your distance with chalk (outside)  

Tuesday 10.16.18

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

Saturday 10.13.18

Warm-up E: Musical Medicine Ball T: 30 jumping jacks THEN…. 10 each: Shake Head yes/no Head Circles Shoulder Circles Arm Circles Trunk Rotations Hip Circles Leg Kicks Butt Kicks Calf Raises THEN…. 5 med ball throws **If extra time, stretch anything else that feels tight before we begin skill work

Tuesday 10.09.18

Warm-up E: Tic Tac Toe T: Tic Tac Toe THEN… PVC pass throughs x 10 PVC lunge and twist x 6 steps PVC wall squat x 5 (hold bottom position) Banded overhead stretch on rig   Skill: E: Thruster (unloaded, then med ball/PVC)/Broad jumps   T: Overhead Squat (15:00-20:00 skill

Saturday 10.06.18

Warm up: E: One-handed tag – Keep other hand on head. Alternate left and right hands. T: 2 Rds. 12 OH “I” lifts 6 candlestick to pancake (reach fwd, right, left, fwd) 6 tuck stand to pike (kick each leg) 10s handstand hold 30 ft duck walk     Skill: E:

Thursday 10.04.18

Warm-up E: Snatch the Cone T: Tic Tac Toe THEN… Squat stretch on rig x :30 (push knees out) Calf stretch on wall (:30 each side) Vertical Jump x 5   Skill E: Wall walks/Wall kick ups – focus on torso close to wall at top, gymnastic hollow, no break