Run 400m
40 Lunges
Complete 3 Rounds for time of:
21 Toes to Bar
15 Thrusters 95lbs/65lbs
90 Double Unders
15 Minute Cap
Rest 5 Minutes
Then
Complete as many reps as possible in 7 minutes of:
12 KB Swings 53lbs/35lbs
12 Wall Ball 20lbs/14lbs
There will be NO CLASS Monday September 5th due to the Labor Day holiday. Have fun and do something active!!!
Agility drills at a warm-up pace: high-knees run, fanny whackers, lunge walk, backward lunge walk, side shuffle left/right, Spider-man stretch, inchworm, carioca left/right, broad jump, cartwheels
High Hang and Above the Knee. The weight ascends each set IF form is good! If not, stay where you are until it gets better!
There will be NO CLASS Monday September 5th due to the Labor Day holiday. Have fun and do something active!!!
Relay: Waiter’s Walk Left -> Waiter’s Walk Right -> Zig Zag Through Rollers -> Roll -> 3 Tuck Jumps -> Ball Throw through Tires -> Sprint to Finish
Squat tag is the same rules as freeze tag, but in order to be unfrozen, the unfreezer has to squat down next to the frozen person and each person’s knees have to touch
Roll the Dice:
First Dice: Number of Reps
Second Dice: Movement
1) Squats
2) Hollow Holds
3) Pushups
4) Lunges
5) Wall to Wall Backward Jogs (One rep = one wall to the other wall)
6) Jump Ropes (Number on the dice plus ten. For example, if the dice reads “3,” then the total amount of jump rope is 13 reps)
Game: Paper Walk. A sheet of paper is required for each kid. The kids walk/run in a circle with a sheet of paper on their chests. If they walk quickly enough, the paper will not fall. If the paper falls, the athlete does 3 repetitions of a movement (e.g. squat or press up the sky) then proceeds with the paper.
5 min DU practice or row 5 minutes
3 rounds:
400m run
12 hang cleans 95/65
5 modified rope climbs (from sitting position to standing)
Row 500m
50 Situps
Complete 3 Rounds for time:
Run 400m
21 Shoulder to Overhead 115lbs/75lbs
15 Bar Facing Burpees
There will be NO CLASS Monday September 5th due to the Labor Day holiday. Have fun and do something active!!!
Plank-Tap Race: 12-20 kettlebells are set up in a straight line in the middle of the floor about shoulder-width apart. Two at a time, athletes race down either side of the line, maintaining a plank position at all times. Athletes must tap each kettlebell with each hand. Different variations can include athletes being divided into two teams for an overall race, as well as athletes racing in pairs, with winners facing off in elimination rounds while the rest of the class holds a static plank position until the ultimate champion is crowned
Complete 3 rounds for time of:
Run 300m (to the mailboxes)
15 KB Swings
12 Pushups
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
***This is practice for Wednesday when we learn how to 3-position clean with the barbell***
There will be NO CLASS Monday September 5th due to the Labor Day holiday. Have fun and do something active!!!
Pac-Man/Line Tag. One player is the tagger or “Pac-(Wo)Man.” The object is to avoid being tagged by a pac person by walking/running ONLY along the lines on the ground. A pac person can also only move along the lines on the ground. A runner may not jump from line to line. If someone is tagged, they sit down on the line where they were tagged and become a barrier. No runners may pass a sitting person, but a pac person can pass. The game continues until there is only one or two players left or until all others have been tagged.
Practice the fundamentals of the squat: Finding the feet (hands outside of shoulders with heels under thumbs), finding where the hips are, hands up like a rocket or butterfly, pockets below knees, stand tall like a superhero
CF Baseball:
Home: 5 Super Slow Squats
1st: 10 second Deadbug Hold
2nd: 5 KB Goblet Squats
3rd: 5 Burpees
Game: The Stick Game. Every kid needs a PVC. Arrange athletes in one large circle, about 2 feet between athletes. At the coach’s call of “left” or “right,” athletes rotate, leaving their PVC pipes balanced on end while attempting to grab their neighbor’s PVC. If an athlete fails to catch the next person’s pipe, he or she must do 10 reps of a movement before re-entering play. Every few rounds, athletes take a step backward to increase difficulty.
***Bonus Challenge: 1. Athletes must hold their dominant hands behind their backs, using only their non-dominant hand to play. 2. Athletes may only grab PVCs with the hand opposite the direction called.***
50 Jumpong jacks
15 burpees
20 squats
Max Effort 500m Row
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
30 Minutes:
Technique Work:
Kipping Pullups
or
Butterfly Kipping Pullups
Coaches will evaluate your skill level with pullups and then show you the appriopriate practice drills for whichever style kip you need to practice.
If you are already good with butterfly pullups then practice butterfly chest to bar. No one should be skipping this technique work because no one has perfected all of the techniques!!!!
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Sub dips for Muscle ups