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
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
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…
Warm Up E: Musical Medicine Ball T: 200m Row or Run Wall hip stretch x :30 each side Calf Stretch x :30 each side Lunge and reach x 4 Elbow to instep x 4 Hand walk (no push up) x 4 100m Row or Run Bar hang x :15 Squat
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
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
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
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
Warm up E: Snatch the Cone T: Jog down and back x 2 Med ball push press x 10 Lunge and twist x 4 Wall hip stretch x :30 each side Push up hand walk x 4 Med ball press x 5 Double banded overhead stretch on rig x :30-1:00
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
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
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
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
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
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
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
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
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
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
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
All we need is your name and email and we’ll give you the details on free class.
