Warm e :15 at each, :15 transition to next station, 3 x through 1) squat 2) burpee 3) jumping jacks t :30 each, :15 rest of 1) squat 2) burpee 3) jumping jacks…then, wall hip stretch x :30 ea, lateral lunge/reach x 4, ball slam x 3, squat and throw
warmup e Rowling 3 frames t after Rowling, rig squat stretch x :20, lunge/reach/e2i x 4, push-up handwalk x 3, ball slam x 2 squat and throw x 1 skill e ball slams t overhead squat x 1 frontsquat x 3 backsquat x 5 work e 4 rounds of 1:00
warmup e t 1:00 row, slow and controlled burpees, 75 meter row, 4 slow and controlled burpees, 50 m row, 3 slow and controlled burpees, splits stretch x :30 ea, active hang x :10, rig squat stretch x :30, elbow to instep x 5 ea., lateral lunge & reach x 4,
warmup e obstacle course t 100 m jog, 5 kb dl, 50 m backward run, 5 kb dl, elbow to instep holds x 3 ea, backward lunge & reach x 4 ea, sled push, sled pull skill e farmer carry t sled push and pull work e 9:00 amrap farmer
Tuesday 9/11 Warm-up E – Pizza boxes T – Dumpster run, 8 MB dl , 100 M run 6 MB dl, 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 clean T power clean + 3
Warm-up E – In partners, hungry hungry hippo ( each partner must burpee before he or she goes out to grab something) T – row/run (outside) 100M, 5 MB Slams, row/run 100 M (Switch), 5 MB Slams, Run/Row(whatever you started with) , splits stretch and reach x :30 each side,
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 – jog down and back x 8, side shuffle down and
Warm-up E – Burpee Basketball T – 3:00 easy AMRAP of black top and back, 10 jumping jacks, side shuffle and back, 10 jumping jacks, carioca blacktop and back, 10 jumping jacks, then banded hip stretch x :30 ea, lunge/reach/elbow to instep x 3 ea, pushup handwalk x 3, burpee
Warm-Up E – CrossFit Baseball, 3 innings T – CrossFit Baseball, 2 innings of 3:00 AMRAP (start 2nd inning where you left off) First Base – 5 Ball Slams, 2nd Base – 5 burpees, 3rd Base – 20 Jumping Jacks, Home – 30 jump ropes Skill E- DB Snatch, Rope climbs/holds, &
Warm-up E: Rock, Paper, Scissors (Partners will stand facing each other. Tie=both partners have one burpee, Loser=just that person has a burpee) T: Rock, Paper, Scissors (Partners will stand facing each other. Tie=both partners have one burpee, Loser=just that person has a burpee) :30 row 5 med ball slams :30 row
Warm-up E: Farmers vs. Lumberjacks T: 100m jog lunge and reach x 25′ push up hand walk x 25′ 10 KB Deadlift Blacktop and back run Elbow to instep x 4 steps 3 burpees Skill E: Lunge with odd objects T: Deadlift (practice the following lifts with 75% of snatch max) -snatch grip
Warm up: E: Plank Ball T: Plank Ball THEN… 100m run + blacktop run Banded hip stretch on rig X :30 each side Banded hamstring stretch on rig X 6-8 reps each side calf stretch on rig X :30 each side 5 med ball squat and throw lunge and reach + elbow to
Warm up E: Snatch the Cone T: 20 jumping jacks 20 arm circles (different directions) 10 med ball slams 5 med ball press (no legs!) 10 walking lunges push up hand walk x 4 :10 ring row hold 5 ring rows 3 burpees + long jump Skill E: Agility ladder
Warm up: E: Hungry Hungry Hippos T: 200m row (line up rowers in middle) 5 med ball slams 100m row 5 med ball push press 50m row 5 med ball thrusters wall stretch x :30 each side lunge and reach + elbow to instep x 4 double banded lat stretch x
No kids or teens classes today due to the weightlifting meet. Come check it out!
Warm up E: Med Ball Relay Runs (Pair up and get a med ball. If you have the med ball you can’t move. Your partner runs ahead of you, you throw it to them and run ahead of him/her, over and over. If it hits the ground/is dropped, team penalty of
Warm-up E: PVC Pass T: 20 jumping jacks 10 arm circles PVC Pass through x 10 PVC Overhead squat x 5 Wall hip stretch x :30 ea side elbow to instep x 4 **As we do our barbell warm up, stretch anything else that feels tight in between sets! Skill
Warm up E: Medicine Ball Basket Toss (Basket 1=1 point, Basket 2=2 points, Basket 3=3points) T: Tornado Tag THEN… 20 jumping jacks alt lat stretch on rig x 4 ea side 10 jumping jacks wall hip stretch x :30 ea side elbow to instep x 4 weighted walking lunge x8 (use
Warm-up E: PVC Pass T: Squat and throw (if your group drops the ball to the ground, every member of the group has a 2 burpee penalty) THEN…. 200m row 200m run elbow to instep x 4 Skill E: Long Jump Workout E: Tabata (:20 work/:10 rest) Alternate between the
Warm-up E: Pizza box game T: Jog 100m and back Bear crawl rig to rig Banded hip stretch on rig :30 ea side Double banded lat stretch on rig :30 Elbow to instep x 2 Overhead hand walk x 2 PVC pass through x 10 PVC OH squat x 5 Burpees x 3 Skill E: Rope
All we need is your name and email and we’ll give you the details on free class.
