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
Warm-up E: Hungry Hungry Hippos T: Snatch the Cone THEN…. 20 jumping jacks 10 arm circles 5 med ball slams 15 jumping jacks 5 arm circles 5 med ball slams squat stretch on rig x :30 lunge and reach + elbow to instep x 4 push up hand walk x 2 Skill
Warm-up E: Snatch the cone T: Snatch the cone THEN… Dumpster run Elbow to instep x 4 Push up hand walk x 3 5 ring rows Skill E: Jump or pull up to the top of a pull up and hold chin over bar as long as possible AND HS
Warm up E – 4:30 Tabata: Jump rope, jog, bear crawl T – 10 mb thruster, 5 slam, splits stretch x :30 ea, toe hold squat/hamstring/reach x 3, alternating lat stretch x 5 ea, KB Deadlift x 10, KB front squat x 5 (pause in down position and explode
Warm-up E – 4:00 Obstacle Course T – In partners, 3 frames of Rowling. Total over or under at the end is the amount of burpees total that are to be completed by team. Then 5 slow and controlled wall balls, wall hip stretch and reach x :30 ea, double
Warm-up E: Hungry Hungry Hippos T: MB front squat x 8, burpee ball slam x 4, MB front squat x 4, burpee ball slam x 2, rig squat stretch :20, alternating lat stretch x 5 ea, extended push-up hand walk x 3, high jump x 3 Skill E: PVC
Warm-up E – Hogans Alley – 4 boxes of various heights set up across the gym with cones set atop of them. Kids throw a ball at cones attempting to knock them over from where they stand. When a ball is knocked over, all athletes perform 1 burpee. Each kid
Warm-up E Tic Tac Toe T Tic Tac Toe, then dumpster run, wall hip stretch x :30 ea, open notebook x 5 ea, 10 alternating lat stretch, 2 wall walks and 5 sec hold, lunge/reach/elbow to instep x 3, push-up handwalk x 2 Skill E – db clean and
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 – 15 squat slow and controlled squat, 15 jumping jacks, 10
Warm-up E – Farmers Vs. Lumberjacks T – Dumpster run, 8 MB press, 100 M run 6 MB Push Press, blacktop and back, 4 dip and throw, 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
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