July 1, 2015

Warm Up: Agility Ladder & Hurdle Drills

Skill: Split Jerk (15 min)
*Work up to using barbells and a light weight for technique*

MetCon: 
"Little JACK"
12 min AMRAP:
10 Push Press
10 KB Swings
10 Box Jumps

June 27, 2015

Warm Up: 
"Hungry, Hungry Hippo" (5-8min)
*Set up cones in a large square perimeter and place 10-15 medicine balls in the center
*Divide kids into teams (between 2-4 teams) and position teams at cones
*On "go", one player from each team will do a burpee, run to the med balls and returns to team with one medball, then next player will go
*Game continues until all medballs from the center are gone - team with the most at the end wins

Change up teams, and beginning exercise movement (one game use burpees, next game have them start from pull up rig and do a pull up, etc) if the game goes quickly.

Strength: 8min EMOM: 5 Barbell Thrusters
*Have them do each rep on the count of a coach - they tend to speed through the movements so hopefully this will slow them down and allow proper form*

MetCon:
4RFT:
8 Pull-ups
12 KB SDHP

Core (if time): 3x10 Hollow Rocks - we did these with the kids a few weeks ago, have them put their hands by their sides rather than overhead

June 2, 2015

6-2-15

Dynamic warm up

Skill: Kipping pull ups or butterfly pull ups

Metcon: 6 tabata rounds of each in a row every rep counts

              Pull ups

              Wall balls

              Push ups

              Double unders