Month: August 2017

Warm-up Choices Choice of Fun Warm-up Spend 10:00 and mix general mobility in. – Examples of Games: Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving. Skill Review Grab a BB w. your partner 5 Muscle Cleans 5 Front Squats 5 […]

Mobility Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top – Heavy Russian Swings” Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats […]

Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges Skill Review “Goat EMOM” 10 min EMOM : ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that […]

Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. Skill Review 2 Sets of: 15 Light DB Rows (squeeze scaps) 10 DB Kickbacks […]