High knees, butt kicks, etc. Dynamic.
Snatch warm up and skill w/ PVC
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
10 Minute AMRAP
7 Medball Clean
7 Push Up
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Practice
AMRAP 12 minutes:
7 Pull-ups
7 Med ball cleans, 20#/14#
50 Double unders
*Scaled/Masters 5 PUs or RRs, 5 MBCs, 75 Singles. Rx+ 7 C2B PUs, 7 Hang squat cleans, 95#/65#, 50 DUs
Spend 5-10 minutes as a group – Coach’s choice of movements.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Min:
60 DB Snatches, alt arms each rep
50 TTB/V-ups/Abmat sit-ups
40 Cal row
30 Burpees
*Go heavy, but light enough that you can string together 10 reps at a time.
Spend 5-10 minutes as a group – Coach’s choice of movements.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Partner AMRAP 20 Min:
10 DB Snatches (alternating arms each rep)
10 Burpees AFAP
10 Weighted box step-ups (5 each leg)
One partner works, the other rests.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Girl Rx for 14# WBs and 55# barbell. Box height is same.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or 10 HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
5 Rounds for time of:
400m Row
1 Clean & jerk, heavy.
13 Burpees AFAP
1 Clean & jerk, heavy.
*Rest 3 minutes between rounds. Record time to complete and weight used. Scaled/Masters 350m Row, 1 C&J, 9 Burpees, 1 C&J.
No Rx+ option – just go heavy.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Perform 10 Rounds of the following for total meters:
Row for 2 minutes
Rest for 2 minutes
Neck, Shoulders, Hips, Knees, Ankles
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
2 rounds of:
In 10 minutes complete:
25 Push Press 45#/35#
50 Abmat Sit Up
Row for Calories
5 minute rest between rounds
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group. Warm-up sets are built in.
21-15-9 Reps for time of:
Thrusters, 95#/65#
Pull-ups
Row (calories)
*Scaled/Masters 65#/45# and RRs. Rx+ 135#/95# and CTB PUs.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
Snatch warm up and skill w/ PVC
EOMOM as a group. Warm up sets are built in.
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.
Spend 5-10 minutes as a group – Coach’s choice of movements.