December 17, 2015

Warm Up:
Up and back:
High knees, butt kicks, inch worms, bear crawl, lunges. Add in agility ladder/hurdles for agility

Strength: 15 min
Back Squats
Varsity: work up to heavy single
JV: 7x3

MetCon:
5min AMRAP:
15 air squats
10 HR push ups

2 min rest

5min AMRAP:
15 alt lunges
10 pull-ups/ring rows

December 12, 2015

Warm up:
Up and down the gym:
High knees, butt kicks, inch worms, side shuffles, under/over the fence, Etc.

Strength:
6x3 Front squats
JV work on technique

MetCon:
12min AMRAP:
400m run buy in (JV run 200m)
Then with remaining time,
10 Wall balls
10 T2B
10 push ups

December 10, 2015

warm up:
200m run

10 air squats
10 ring rows
10 good mornings
X2

Strength:
Hang power clean
8min EMOM:
3 hang power cleans

For JV, if they can't use a barbell have them use DB

MetCon:
12min AMRAP
200m run
6 pull-ups
12 alt lunges

December 8, 2015

Warm up:
200m run
10 air squats
10 shoulder pass throughs
10 ring rows

Review push jerks

12min alt EMOM:
Odd - 6 Push Jerks
Even - 8 burpees over bar

Post-EMOM:
8x100m sprints

Anytime left over:
30 slow abmat sit ups

December 3, 2015

Warm up:

200m run

3x

Wall squats

Ring rows

Inch worm push ups

Strength:

Deadlifts (12min)

Varsity work up to a heavy single

JV: 8x3 kettle bells and training bar deadlifts

MetCon:

4rds

8 kettlebell swings

8 goblet squats

1 rope climb

December 1, 2015

warm up:
Suicide runs
3x
10 kneeling push ups
10 shoulder pass throughs
10 air squats

Skill:
pull ups (split them up - varsity and JV, varsity focus more on kipping. JV focus more on staying engaged and the hollow position)

MetCon:
12min AMRAP:
10 wall balls
10 pull ups
10 HR push-ups