warm up:
Group Stretching (2 min)
3x
5 baby elephants=> 3 super mans=> 3 push ups
3 RFT:
3 Broad Jumps
6 ab mat sit ups
Farmers Carry 25m (4#)
Warm Up:
Group Stretching ( 5 min)
2x
2 forward rolls=> 5 baby elephants with push ups=> 5 slow air squats
Pull Up work
Jump Rope
For Time:
Team of 2-3
75m Flip Tire=> Jump in and out of tire (each athlete must jump in and out)
50 ab mat sit ups (complete as a team only one athlete working at a time)
Warm up:
Agility Ladder=> 10 grasshoppers=> 3 monkey hangs
Skill:
Jump ( focus on jumping with 2 feet and opening hips)
AMRAP:
run 25m backpedal
3 tire jumps
6 Throw Downs
Warm up:
row 400 m= 10 PVC pass thrus=> 5 dot drills=> 10 ab mat sit ups
Skill:
Box jumps
jump rope
AMRAP:
run 100m
5 “man makers”
GAME & Snack
Coach’s Choice
Coach’s Choice
Warm Up:
10 Jumping Jacks=> crab walk thru cones=>5 air squats
Skill:
plank holds
AMRAP:
run 25m
2 Tire Flips
GAME
Warm up:
2x
run 100m=> 10 grasshoppers=> 5 jumping squats
Skill:
Plank Holds
Bridge Holds
5 RFT:
run 50m
5 Burpees
10 box step ups
1 tire flip
Warm up:
3 monkey hangs=> 5 single leg line hops=> bear crawl=> 5 single leg line hops (other leg)=> 3 push ups
Skill:
Plank Holds
3 RFT
Roving Planks across the cones
4 broad jumps
GAME!
Warm up:
jump rope 2:00 min
Partner Hops x 10
Skill:
bridge work
forward rolls
4 RFT:
75m run with sandbag (5#-10#)
5 Burpee sandbag lateral hop
8 Front Squats (sandbag or unloaded)
GAME!
