warm up:
shuttle run relay
Dot Drills x 3
Skill:
Squats (bottom of the squat)
“See the Mat & Do the WORK!”
warm up:
Shuttle Run Relay
15 Rocket Box Jumps
Skill:
OHS
“See the Mat & Do the WORK”
Water Balloon Toss- GAME
warm up:
Tabata Fun
Skill:
Air Squat ( set up)
AMRAP:
5 Air Squats
run 50m
Warm up:
Indian Run 400m
Mobility ( 3-5 min)
Skill:
Front Squat
3 Rounds For Time:
run 400m
10 Front Squats ( empty bar 15#-45#)
15 ab-mat sit ups
Cash Out:
plank holds
30 sec on 10 sec off x 3
warm up:
Indian Run 400m
Agility Ladder & Mobility
Skill:
Font Squat ( Bottom)
AMRAP:
run 75m
6 Front Squats ( empty bar 15#)
12 ab mat sit ups
Cash Out:
3 Cartwheels & Game
warm ups:
Shuttle Run Relay
Air Squat
3 RFT
Monkey Hangs
5 Air Squats
GAME
warm up: 350m row=> 10 air squats=> 5 push ups=> run 25m => run25m backward
Front Squat
AMRAP in 10min
10 Front Squats ( empty bar 11#-15# thru increased weight decided a by coach)
run 200m
warm up:
Tabata jump rope & Hula Hoop
Handstands
4 RFT
3 burpee hurdle hops
6 Push Press
12 kick ups
GAME
warm up:
“Simon Says”
AMRAP in…..(Choice’s Choice)
5 Jumping Jacks
3 burpees
1 tire jump
Warm Up:
run 100m=> 5 push ups=> 10 box step ups=> 15 ab mat sit ups
Skill Work:
Front Squats
10!
Front Sqauts
Ring Rows
scorpion stretch
foam roller
Bob’s Ab workout
warm up:
Monkey Bar Hangs
run 200m
skill work:
Rope Climbs
21-15-9
ab-mat sit ups
med ball cleans
Warm Up:
Med Ball Pass Warm Up Game
Med Ball Cleans
(focus on the POP & Drop)
10!
Tire Jumps ( or ) step ups
Sit- Ups
Same as above but scaled to 5!
Warm up:
3 Rounds
20 sec Line hops
20 sec sit ups
20 sec Squats
Skill work:
Drop Drill – Power Clean & Squat Clean
Partner WOD:
AMRAP in a given amount of time of
Partner A: 5 Medicine Ball Clean -> 1 Push Press -> 30m Walk with Ball overhead
Partner B: 5 Push ups and hold Plank until Partner A returns
Switch places and repeat
Game!
Buttercups:
warm up:
Farmers and Lumberjacks
WOD:
AMARP in a given amount of time of
3 burpee plate jump
3 Handstand Kick-Ups
GAME!