Thursday 8.30.18

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

Tuesday 8.28.18

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

Saturday 8.25.18

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

Thursday 8.23.18

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

Tuesday 8.21.18

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

Thursday 8.16.18

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

Tuesday 8.14.18

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

Saturday 8.11.18

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

Thursday 8.9.18

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

Tuesday 8.7.18

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

Saturday 8.4.18

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

Tuesday 7.31.18

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

Saturday 7.28.18

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

Tuesday 7.24.18

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

Saturday 7.21.18

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

Thursday 7.19.18

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

Tuesday 7.17.18

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