August 29, 2015

Warm up:
Up and back:
Inch worms, side shuffle, karaoka, burpee broad jumps, etc.

Skill:
Pull ups

MetCon:
15min Rotating EMOM:
1: 6 thrusters (at tempo - one coach count out reps so they don't speed through)
2: 6 pull-ups
3: 6 burpees over bar

Post WOD core:
3x10 hollow rocks (last time we did these most kids had to modify by keeping there hands by their hips)

August 26, 2015

Warm up:
3x:
200m run, 10 good mornings, 10 wall squats (slow on tempo), 5 burgers

Strength:
15min: 1 rm power clean

MetCon: (use ~60% of 1rm)
3rds:
10 hang power cleans
10 front squats
10 burpees over bar

Make sure they foam roll/stretch back and quads/hips

August 19, 2015

Warm up:

Agility/4 corners drills

Strength:

5x5 back squats

MetCon:

6min AMRAP:

10 wall balls

10 KB swings

2min rest, then

6min AMRAP:

10 overhead alt lunges

10 pull-ups 

August 15, 2015

Warm up: dodgeball

Strength: 5x3 Deadlifts, sets every 2 min - count out the reps for them so they move through it with thought

Skill: Toes to bar (ziggy if you can't demo t2b bc of shoulder I'll be there)

MetCon:
5rds:
200m run
10 toes to bar
5 burpee broad jumps

Spend 5-10min (depending on time) going over foam rolling and showing them some stretches - hamstrings, quads, glutes and latts

August 12, 2015

Warm Up:
Suicide Relays
Squat Therapy

12min Alt EMOM:
Odds - 6 Front Squats
Evens - 30sec of plank hold

MetCon:
10min AMRAP:
16 Alt DB Snatches
8 Burpee Broad Jumps