E- Tornado Tag T- Echo Bike Skills: E- Bear crawl, agility ladder, Ring rows T- Push ups, Alternating Med-ball shots, bike Wourkout: E- 10m AMRAP of Bear Crawls, 5 Ring Rows, Agility ladder (2 feet in, 2 feet out every square) T- 15m Partner AMRAP 10 Push-ups, 20 alternating wall-ball
warm e Pizza boxes T: Relay races then… 10 kb deadlifts 10 kb front squats x 2 10 kb Russian swings Banded hamstring stretch :30 ea E2I rotate 3x each Push up handwalks x3 Lateral lunge x2 Double band lat stretch skill e Jumping bar muscle ups/ push ups/ air
warm e skill ladder drills t jog, side shuffle, high knees, pocket kickers, 3:00, wall hip stretch and reach x :30 ea, lunge/reach/elbow to instep x 2 ea, plank to side plank x 3, burpee high jump x 3 skill e dumbell snatch, forward rolls work e 6 dumbell snatch,
warm e clean out the yard t ball over the fence, elbow to instep hold x :30 ea (3 different angles), lateral lunge and reach x 3 ea, lunge forward and backward x 3 ea, push-up handwalk x 2, squat jump x 2 skill e Box (plate) jumps, skin the
warm e t – row 1:00 easy, 10 ball slams, row :30 faster, 8 medball front squats, row :15 fast, 6 medball thrusters splits stretch and reach x :30 ea, push-up handwalk x 3, elbow to instep x 2 (ea) ring row and hold for 5 seconds. skill e bar
warm e plank wars t bike/ski 5 cal, 5 strict burpees, 4, 4, 3, 3,…1, 1, then wall hip stretch x :30 ea, lat stretch x 4 ea, 5 cal sprint skill e medball squats/push-ups t wall walks work e 5 medball squats, 10 jump rope, 5 push-ups 2 rounds 0f 4:00
warm e musical planks t 5 slow and controlled mb squats, 3 cal row 3:00 AMRAP, wall hip stretch x :30 ea, rig lat stretch x 5 ea, rig rack stretch x 5 ea, 5 mb, lunge/reach/elbow to instep/hamstring x 2 ea, 5 mb deadlift, 5 mb clean skill e
warm e ball tag t skill ladder, :30 hip stretch ea, push-up handwalk/opposite arm & leg raise 3x, lunge/reach/elbow ton instep x 2 ea, 5 reverse shrugs, burpee high jump x 3 skill e sled pushes t rope climbs, ring work work e obstacle course t 1:00 burpees, 1 min
warm e parking lot tag t row for 1:00, 5 slow and controlled squats, wall hip stretch x :30 ea, alternating lat stretch x 5 ea, :30 row (faster) 3 squat jumps skill e jump rope/jumping muscle-ups/skill ladder work e 8:00 AMRAP of 3 burpee, 5 jumping muscle ups, 7
Warm e plank ball t run down and back, 5 kb dl, backwards run down and back, 4 kb dl, side shuffle down and back, 5 kb dl, banded hamstring stretch x :30 ea, lunge/reach/elbow to instep x 2 each, squat jump x 3 Skill e monkey hangs/db front squat
Warm e clean out the yard t bike 1:00/row 1:00, 25 jumping jacks, switch cardio 1:00 bike/1:00 row, then, splits stretch and reach x :30 each, lat stretch x 3 ea, lateral lunge x 2 each, 5 ring rows skill e me dball squat clean t ski erg technique ,
Warm e CrossFit Baseball (1 forward roll, 2 squat, 3 ball slam, 4 jumping jack) t 6 slow and controlled squats, 8 ball slams, 10 shoulder taps, wall hip stretch x :30 ea, push-up handwalk x 2, elbow to instep x 2, 3 squat thrusters Skill e wall balls (over
Warm E squat buckets T 4 down and back, 3 backward run, 3 side shuffle, 1 Carioca , then Wall hip stretch x :30 ea, lateral lunge and reach x 2 each, lunge/reach/elbow to instep x 2 each, 1 Wall walkÖ Skill E up and over/jump rope/cartwheels and forward rolls
Warm E – Pass the Plate (Relays with odd objects) T – Pass the Plate (Relays with odd objects) Then…150 M row, 5 mb presses, banded shoulder stretch, banded lat stretch, lunge/reach/elbow to instep x 3 ea, lateral lunge/reach x 2 ea, push-up handwalk x 2, burpee/squat clean/thruster/throw x 3 Skill
Warm-up E Move the Pile T Slam ball relay races, then .10 mile bike, 5 ball slams (repeat 2 x through), wall hip stretch x :30 each, Lunge/Reach/Elbow to Instep x 2 each, .10 sprint Skill E DB Snatch/Ring Rows/Push-Ups Work E :45 seconds at each station – Ring Rows, DB
Warm-Up E: Clean out the yard T: Athletes will break up into two lines. Each person will complete a dynamic exercise across the gym and sprint back to the next teammate in line (relay race fashion). *Lunges, high knees, butt kicks, crab walk, side shuffle) THEN… Squat stretch on rig
Warm-Up E: Tornado Tag T: 2-3 times through 20 Jumping Jacks, 5 Slow Squats, 5 Toe Touches, 10 Leg Swings (each side) Skill E: Stations #1- Ring Rows (using one ring, overhand grip) #2- Ring Dip Holds/Skin the Cat T: Bent over DB Row/Vertical jump (2-3 rounds of each)
Warm-Up E: Pizza Box Game T: 30 jumping jacks (change arm angle) Calf stretch on rig x :30 each side Push up hand walk x 4 Lunge and reach x 4 20 jumping jacks (change arm angle) Hip stretch on wall x :30 ea side Elbow to instep x 4
Warm-Up E: Switch (When athletes hear “Switch”, they will continue the same movement in the backward -or opposite- direction) Run, Crab Walk, Skip, Bear Crawl, Shuffle T: 1:00 Bike or Ski – easy pace Elbow to instep x 4 steps 1:00 Bike or Ski – moderate pace Chest/shoulder stretch on
Warm-Up E: Cross the River (Athletes have to keep feet on the plates at all times. If one teammate falls in the river, the team will start over at the beginning.) T: Tic Tac Toe THEN… PVC pass throughs x 10 PVC lunge and twist x 6 steps PVC wall
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