Warm up:
3x
Bear Crawl thru cones=> 8 jumping squats=> 10 ab mat sit ups
A.) 10 minutes on jumping rope drills
B.) 4 RFT
row 200m
10 med ball deadlifts
Skill Work:
Headstands and Handstand holds
warm up:
Fishy Game Row
Partner Hops x5
AMRAP….Coaches Choice
warm up:
run drills for 2:00
Tababta Jump Rope and Sit ups
CFOIB Dodge Ball (with a splash)
Oh Yea..water fun for both kid’s classes today! Bring a towel!
Skill Work for both classes will be headstands!
SHOUT OUT to these CFOIB Pups for doing AWESOME in the NMB Gymnastic meet on Saturday! Way to represent girls!
warm up:
10 PVC pass thrus=> 5 OHS=> 10 Good Mornings=>5 Front Squats=>
Tire Pull Relays
AMRAP in 12:00
9 box jumps
6 burpees
3 K2E
* Cash out with 10 wallwalks
GAME/ Homework
warm up:
Freeze Tag
Skill Work:
headstand holds
AMRAP: (in given amt. of time)
8 high box step ups
4 grasshopppers
2 Monkey Hangs
Game & Snack
warm up:
2x 100m run
5 push ups with different hand positions=> 10 box jumps => 15 sit ups
“Lil Fran”
21-15-9
thrusters ( PVC)
ring rows or jumping pull ups
skill/ handstand work
game & homework
warm up:
row with Fishy Game
For Time:
10 Jumping Jacks
Run 50m
10 hurdle hops
Run 50m
10 walking lunges
Run 50m
10 ring rows
Run 200m
Game
warm up:
row 400m or play Fishy Game!
5x baby elephant walk out to plank push up=> 3 broad jumps
4 Rounds For Time:
run 200m
10 OHS (PVC- weighted PVC)
*post results
skill/ cool down:
Rope Climbs and progressions
headstand holds
Game/ Snack/ Homework
warm up:
shuttle run relay
3 Rounds For Time:
run 100m
8 OHS (pvc)
Game & Snack
warm up:
2 straddle rolls=> speed ladder=> box jump snake=> bear crawl 15m forward than backward
For Time:
50 su’s
40 Air Squats
30 walking lunges
20 ab-mat sit ups
10 K2E
Cool Down/ Skill
headstands
Game/ Homework
warm-up:
2 Forward Rolls=> speed ladder=> box jump snake=> run 25m
AMRAP: in given amount of time…
15 jump ropes
5 OHS (unloaded- PVC)
3 handstand push ups (progression)
Game Time!!