September 29, 2015

Warm Up:
Agility Ladder, plyometric movements - lunges, broad jumps, bear crawls, etc

Strength (15min):
Varsity: 3RM back squat (teach them how to spot each other)
JV: 8x3 Back Squat

MetCon:
21-15-9
Wallballs
Deadlifts (JV with KB - varsity with BB)

September 24, 2015

warm up:
Up & Back:
High knees, butt kicks,
Inchworms, bear crawls
Frog walks, side shuffles
Burped broad jumps, backwards run

Strength/Technique:
JV: technique of Push Jerks
*make sure to work a lot on the jump & land so that they open they're hips, as well as the aggressiveness of the jump*
**JV will also include those kids who have not gone through any push jerk technique- regardless of age- and those who need work on the technique**
Liam
Josh
Ethan (younger one)
Jake (he may use a 33 bar but needs to slow down the movements before adding weight)
Havi
Colton (if he comes)


Varsity: 5x3 Push Jerks
*Give them 2-3sets to warm up to a working weight so that all 5 sets are at a challenging weight*

MetCon:
8min AMRAP
10 deadlifts
10 t2b

September 22, 2015

Warm Up:
3x
200m run
10 step ups
5 Ring Rows

MetCon:
For Time:
400m Run
15 Box Jumps
3 Rope Climbs
400m Run
3 Rope Climb
15 Box Jumps
400m Run

Post-WOD: 50 partner med ball sit-ups

September 19, 2015

Warm up: dodgeball

Strength: 6x2 power snatches

MetCon: 21-15-9
Deadlift
HR push ups

September 17, 2015

Warm Up:
High knees, butt kicks, side shuffles, lunges
Hollow holds, push ups

Skill: Handstand Push-ups

MetCon:
5rds for time:
15 KB swings
10 wallballs
5 handstand push ups

Core: 3x20sec hanging L-holds

September 15, 2015

Warm up:
3x: 200m run
5 assisted rope climbs
5 push ups
5 broad jumps

Skill: Rope Climbs

MetCon:
14min AMRAP:
200m run
7 toes to bar
5 burpees
1 Rope climb (sub 1:2assisted rope climb)

Core: 3x10 hollow rocks

September 12, 2015

warm up: agility ladder/hurdle drills, speed drills

Skill: pull-ups

MetCon:

12min AMRAP

200m run

7 pull ups

5 burpees

3 power clean 

September 8, 2015

Warm Up:
Agility ladder/hurdle & speed drills

Skill:
Double unders

MetCon:
10 reps to 1 rep
Deadlifts
Double Unders

Recover, then:
6 x100m Sprints (give 1min rest between sprints)

September 5, 2015

Warm Up:
200m run
3x:
10 tempo wall squats
10 ring rows
10 kneeling push-ups
Then a 200m run

Strength:
3RM back squat

MetCon:
3- 3min AMRAPs (rest 2 minutes between each)
5 Jumping Air squats
5 HR push ups

5 burpees
5 pull-ups

5 wall balls
5 unanchored sit ups

September 1, 2015

Warm Up:
200m Run
3x:
10 wall tempo squats
10 Good Mornings
10 Kneeling Pushups

Skill: Handstand push ups (go over how to roll out, tripods, wall walks, kicking up on wall)
*There are several new kids who havent even seen handstand push ups yet, so take a few minutes going over hollow positioning and how to keep the shoulders active when upside down

MetCon:
400m Run Buy In
Then,
21-15-9
Deadlifts
Wall Balls
Then, 400m Run Buy Out