October 31, 2015

Warm up:
Dodgeball

MetCon:
12min AMRAP:
2 person teams

Teammate A (pacer): 200m run
Teammate B:
6 Goblet Squats
6 KB swings
6 box jumps/step ups

If there is time left:
3x15 partner med ball sit ups

October 27, 2015

Warm up: (5min)
1min row
3x:
10 wall squats
10 good mornings
5 burpees

Skill: (10-12min)
Handstand push ups
*make sure to do wall walks in progressions*

Review hang power cleans (5min)

MetCon:
Varsity:
3rds:
5 handstand push ups (sub: 2 wall walks, or 10sec handstand hold)
5 hang power cleans
5 burpees over bar
Then, 500m row buy-out

JV:
3rds:
5 handstand push ups (or 2 wall walks)
5 hang power cleans
5 burpees over bar
Then, 300m row buy-out

*15min time cap*

October 24, 2015

warm up: (8min) sharks and Minos (use the flag football flags)

Skill: (8-10min)
Varsity - double unders
JV - single unders, if they have good single unders have them go to varsity to work on doubles

MetCon:
Varsity -
10min AMRAP:
20 double unders (or 15 attempts)
15 deadlifts
10 wall balls

JV -
10min AMRAP:
30 singles
15 KB deadlifts
10 wallballs

If there's time at end:
3x30sec hollow rock holds (most of the kids the last time we did this were not able to use proper form with their hands overhead so have them keep hand by the side and stay in hollow position - if form permits, have them put hands over head)

October 22, 2015

warm up:
Shuttle run variations

Strength (12min)
Varsity: 6x3 push press, increase weight each time
JV: technique, training bar practice

MetCon:
Varsity:
3rd:
400m run
15 push press
10 T2B

JV:
4rd:
200m run
8 push press
6 T2B

October 20, 2015

warm up: 5 min
X3: (as a group)
200m run
10 good mornings
10 kneeling push ups
10 air squats (slow)

If there are 2 trainers:
Varsity: (15min - 5min to review and 10min to lift)
Build up to a heavy single power snatch

JV: (15min - 6-8min to review, 6min EMOM)
DB snatch
6min EMOM:
6 alt DB snatches

If only one trainer then have everyone do the DB snatch EMOM

MetCon:
3rds:
200m run
12 alt lunges (varsity hold bumper plate OH)
6 HR push ups

If any extra time:
Max dead hang on pull up bar x2

October 17, 2015

Warm up: 5 min
Agility ladder drills, hurdles
Side shuffles, inch worms, bear crawls, high knees, butt kick, etc up and back in the gym

Strength: (15min)
Varsity: 6x3 back squats - increase weight each set
JV: 6x3 back squats - have them go slow and focus on technique of squatting, not bottoming out, keeping chest up and hips back. Do them tempo style so they don't rush

MetCon:
6min AMRAP:
10 Sumodeadlift high pull (varsity can use barbells, JV use KB)
5 Pull ups

Core (if there is extra time):
3 max effort holds on pull up bar - have them bring their knees up to 90 degrees

October 13, 2015

warm up:
200m run
10 Ring rows
10 Tempo Air Squats
10 Good Mornings

Skill: Pull Ups
*split the JV and Varsity and have them do the progressions separately so there is not so much distraction*

MetCon:
8min AMRAP:
5 Pull-ups
5 KB swings
5 push ups

October 8, 2015

warm up:
Stay on the 200m loop:
Run 200m, then 100m of each:
Butt kicks
Back pedal
Side shuffle each side
Karyoka
200m run

Strength:
12min:
Varsity: 6x3 Push Jerks
JV: go over technique with PVC and training bars
*focus on the speed of the hips but getting open all the way in the jump*

MetCon:
Team WOD - one person works at a time, split up reps as needed
24-12-6
Thrusters
Lateral burpees

October 6, 2015

warm up:
2x:
200m run
5 air squats (slow)
10 wallball throws
10 ring rows

Strength:
Varsity: 12min to work up to heavy single squat clean
JV: 5x5 Front Squats (work on not bottoming out in the squat and keeping core integrity)
if there is extra time with JV, go over power clean with pvc

MetCon:
Varsity:
3rds:
400m Run
10 wall balls
10 power cleans

JV:
3rds:
200m run
10 wallballs
10 KB deadlifts

October 3, 2015

Warm up: dodgeBall

Strength: (split them up for this)
Varsity: 8x1 hang power snatch ( they can increase weights they go)
JV: technique, pvc& training bar

MetCon:
4 rds:
15 box jumps (JV jump to plates)
10 KB swings
5 burpees

October 1, 2015

Warm up:

1 min of jog in place call out up-downs every 10sec

5 Wall walks

5 active shoulders on pull up bar

10 good mornings

1 min of jog in place call out up-downs every 10sec

Strength:

Varsity: 5x3 push press (increase weight each time)

JV: go over technique with pvc and training bar

MetCon:

10min AMRAP:

5 shoulder press (JV use DB)

5 T2B

10 alt lunges (varsity hold DB for weight)

If time post-wod:

3x10 hollow rocks