Saturday 5.25.19

Warm Up E: Hungry Hungry Hippos T: 30 Jumping jacks 20 Arm circles (different directions) 10 Jumping jacks   5  Arm circles (different directions) Banded hip stretch on rig x :30 each side Calf Stretch on rig x:30 each side Hand walk + Overhead reach + Rotation x4 Elbow to

Thursday 5.23.19

Warm Up E: Switch Cones: Coaches will set up 5 cones (4 corners and one in the middle). The game starts with an athlete at each of the 5 cones and the rest of the group waiting in line. The person at the center cone calls “Switch” and all athletes

Tuesday 5.21.19

Warm Up E: Ball Tag   T: Mixed Tabata (3 times through; :20 work/:10 rest) Jump Rope Rolling Toe Touches Air Squats/Walking Lunges (alternate every other round)   Med Ball Throw (Dip and drive-throw ball up over head as high as you can. Work on explosive drive with hips) THEN…

Thursday 5.16.19

Warm Up E: Relay Races (move objects (cones, ab mats, med balls, etc), one at a time, from one end of gym to the other T: Snatch the Cone THEN… 1 Shuttle Run Calf stretch against wall or box (:30 each side) 4 Push up hand walks 4  Elbow to

Tuesday 5.14.19

Warm Up E: Ball Tag T: 20 Jumping Jacks Jog down and back High knees down and back Butt kicks down and back Carioca down and back Banded hip stretch on rig x :30 each side Hamstring stretch on rig x 5 reps each side   Elbow to instep x

Saturday 5.11.19

Warm Up E:Sharks and Minnows T: Tic tac toe THEN… Calf stretch on rig x:30 5 Super SLOW Air squats Wall hip stretch x:30 each side 10 front back hops 10 side to side hops 10 PVC Pass throughs 5 Overhead squats with PVC 5 Snatch balance THEN…Stretch anything else

Thursday 5.9.19

Warm up E: Farmers vs. Lumberjacks T: Hot potato (Athletes will stand in a circle and toss a med ball to other athletes in the circle-can toss the ball to anyone. Before tossing the ball, each athlete will need to perform one rep of an exercise. The coach will decide

Saturday 5.4.19

Warm up E: Steal the Bacon Athletes will be divided into two teams. They will line up facing each other. Each athlete will have a number that matches the number on the opposing team. In the middle will be a band (to represent “bacon”).  When the coach calls a number

Thursday 5.2.19

Warm Up E: Tabata (:20 work/:10 rest) Jog (down and back cone to cone)   Jump Rope Shuffle (down and back cone to cone) Push ups (knees) Skip (down and back cone to cone) Jumping jacks Bear crawl (down and back cone to cone) Air squats Crab walk (down and

Tuesday 3.26.19

Warm e skill ladder and up and over t dumpster run, 5 air squats, 100 m run, 5 mb press, blacktop and back, 5 mb front squat, 15 pvc pass throughs bar hang x :10, lunge/reach/elbow to instep holds x 3 ea, alt lat stretch x 3 ea, 3 mb

Saturday 3.23.19

Warm e Musical Medicine Ball t 5 mb press, 100 m run, 5 mb squat, 100 m run, 5 mb thruster, wall hip stretch x :30 ea (lead leg out front), elbow to instep x 3 positions :20 ea leg, push-up handwalk/opposite arm & leg raise x 3, lateral lunge

Thursday 3.21.19

warm e team relay races t .05 m bike arms only, 5 mb press, .10 m arms and legs 5 mb thrusters, :30 wall hip stretch ea (lead leg out front), 5 floor lat stretch each, .10 m bike sprint skill e wall walk & cartwheel/db split jerk work e

Tuesday 3.19.10

warm e power ball t run down and back, 5 mb press, side shuffle down and back 5 mb squat, backwards run down and back, 5 mb slam, carioca down and back, 5 mb thruster, cat back stretch x 5, alt lat stretch (floor) x 4 ea, lunge/reach/elbow to instep

Saturday 3.16.19

warm e musical medicine ball t 10 ball press, 20 jumping jacks arms all over, 8 mb push press, 15 jumping jacks, 6 mb thruster slams, elbow to instep holds x:30 ea open notebook x 4 ea, alternating lay stretch x 5 ea, push-up handwalk x 3, 5 ball slam

Thursday 3.14.19

warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and  back, 5

Tuesday 3.12.19

warm e snatch the cone t 30 jumping jacks, 20 pvc pass throughs, banded hamstring stretch to touches x 5 ea, banded lat stretch x 5 ea, 10 ring rows,  lunge/reach/elbow to instep x 3 ea, burpee high jump x 2 skill e Air Squat/Pull-Ups t Hang Power Snatch  

Saturday 3.9.19

warm e Squat Buckets t 1:00 Bike, 10 medball press, 5 medball slams, :30 Bike, 5 medball pushpress, splits stretch x :30 ea, alt. lat stretch x 5 ea, clock push-up (180 degrees)  push-up handwalk x 3 lunge/reach/elbow to instep x 3 ea, medball walking lunge x 10 steps. skill

Thursday 3.7.19

warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and  back, 5