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

Tuesday 10.02.18

Warm-up E: 3:00 AMRAP 20 jump rope 4 monkey hangs 1 forward roll 1 cartwheel   T: Farmers vs. Lumberjacks THEN… :30 squat hold on rig 5 air squats Elbow to instep x 4 Push up hand walk x 4 3 burpee high jumps   Skill E: Cone hops/Headstands (We will

Saturday 9.28.18

warm 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, Push-up Handwalk + opposite leg and hand raise x 3, Elbow to Instep x 4, active hang x :10, reverse shrug x 5,

Thursday 9.27.18

warm e Indian Run t :30 each, :15 rest of 1) squat 2) burpee 3) jumping jacks…then, wall hip stretch x :30 ea, lateral lunge/reach x 2, ball slam x 3, squat and throw x 2, burpee high jump x 1 skill db snatch work e 3 – 4 rounds

Tuesday 9.25.18

warmup e Basic dot drill t 5 ball slams, 15 jumping jacks x 2, elbow to instep hold x :30 ea, alternating lat stretch (floor), bar hang x :10, lunge & reach x 25, push-up handwalk x 3, dip/squeeze/press x 2 skill e prowler push, jump rope t clean and push press

Thursday 9.20.18

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

Tuesday 9.18.18

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

Saturday 9.15.18

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,