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
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
Warm up E: Tornado Tag T: Tic Tac Toe THEN… Push up hand walk x 4 Elbow to instep x 4 Air squat x 5 Skill E: Air Squat/Front Squat T: Review all movements for workout Workout E: Work for :40 at each station/Rest for :20 at each
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
No kids or teens classes on Saturday, October 20th due to our breast cancer fundraiser event. We will resume a normal schedule on Tuesday!
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)
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
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
No Hydro Kids or Teens classes today. We will resume a normal schedule on Saturday!
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
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:
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
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
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,
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
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
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
All we need is your name and email and we’ll give you the details on free class.
