SATURDAY, JANUARY 30TH
Elementary:
Warm up:
Musical Medicine Ball
Workout:
6:00-8:00 AMRAP
6 PVC (or med ball) front squat
6 jumping pull ups
1 rope swing (set up a box – athletes will swing off the box. Each athlete is responsible for bringing the rope back for the next person in line)
Game:
Cone Blaster
Teens:
Warm up:
Coach’s choice!
Skill:
Pull ups/Tempo Overhead Squat practice (PVC/Empty barbell ONLY for overhead squat practice)
3 seconds down – 1 second hold at bottom
Workout:
Modified Open Workout 15.2
Every 3:00 for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 goblet front squats
6 jumping chest to bar pull ups
From 3:00-6:00
2 Rounds of:
8 goblet front squats
8 jumping chest to bar pull ups
From 6:00-9:00
2 Rounds of:
10 goblet front squats
10 jumping chest to bar pull ups
Continue until you can no longer complete each round within the time limit
