3.18.13

Pups:

Warm Up:

2:00 min

Mobility (arms, hamstrings, & hips)

3:00 min or 2x

5 log rolls=> 5 vertical jumps=>5 alligator crawl=> 5 slow air squats=> 5 army crawl=> 5 vertical jumps

WOD:

A.)

Tabata Fun

– Jump Rope (single unders with “perfect form”)

– Dot Drills ( double, single, double, backwards)

B.)

Beck’s Burpee Relay Race

Skill:  Hand Stand Holds ( practice static holds with partner spots)

GAME TIME and Homework ( Remember exercise helps our brains get “homework ready”!  Bring your school work!!)

Buttercups:

Warm Up:

1:00

mobility ( scorpion holds)

2:00

Partner Hops x3

WOD:

A.)

Tire Pull Relay

B.)

Becks Burpee Relay

GAME and Snack

3.13.13

Pups:

Warm up:

3x

Agility Ladder ( Icky Shuffle ) => Bear Crawl thru cones=> 1 cartwheel

WOD:

Shuttle Run Relays

Tire Flip Realys

Skill Work:

Partner Handstand Holds

Game and Homework

Buttercups:

Warm up:

3x

Dot Drills

run 25m

WOD:

“Red Light Green Light”

Coach picks a move for athletes to perform when they hear “green light”.  “Red Light” the athlete has to freeze!  If they move the athlete has to do 5 air squats to return to the game .

(ie.  broad jumps, hop on 1 leg, back pedal)

*first one the the coach wins!

Distance should be 50-75m

Cups say "Jump!"

3.11.13

Pups:

Warm Up:

1-2 min of group stretching

3x

5 inch worms => 6 rocket box jumps (3 each leg) => run 100m

WOD:

“Dizzy Diane”

21-15-9

MB Deadlifts (10# – 14#)

Stink Bugs or HS kick ups on box

2 Forward Rolls between rounds

Skill Work / Cool Down

Cradle Rocks & Candlesticks

GAME TIME ( coaches choice)

Buttercups:

Warm Up:

shuttle run 25m

WOD:

‘Dizzy Diane’

9-6-3

Stink Bug

MBDL ( 4#)

GAME:  Limbo

3.6.13

Pups:

Warm Up:

3x

agility ladder=> roving planks=> hurdle hops=> forward roll

WOD:

3RFT

3 wall walk ups

6 K2E

9 Burpees

Skill:

Wheelbarrel walk relay races!

GAME/ Homework

Buttercups:

Warm up:

2x

Agility ladder=> hurdle hops=> forward roll

WOD:

AMRAP in a given amount of time…

Bear Crawl thru cones

5 box jumps

3 K2E

GAME

Addi and her one hand cartwheel!

3.4.13

Pups:

Warm Up:

3x 30 seconds of

tire jumps

single unders

* When you hear FREEZE get into the bottom of your SQUAT and hold!

WOD:

AMRAP in 10 min:

5 wall balls

10 box jumps

run 100m

Skill Work/ Cool Down:

partner handstand holds

GAME/ HOMEWORK

Buttercups:

warm up:

jump rope max effort for 2:00

WOD:

3 RFT:

Tire pulls

3 dot drills

6 hand release push ups

Skill Work:

Wheel Barrel walks

GAME!