Saturday 8.1.15

Warm up:
3x: 10m High Knee Skip , 5 Push-ups , 5 Tuck Jumps, 10m Crab Walk

Skill: Push Press

Workout:
AMRAP: 6 minutes
10 Medicine Ball Push Press
5 Burpees
2 Forward Rolls

Game
Hungry Hungry Hippos

Tuesday 6.28.15

Warm-up
Indian Run

Skill
Wall Balls for max height

Workout
3/5 wall balls (let ball hit the ground for every rep)
1 cartwheel/attempt
6/10 alternating beanbag/dumbbell snatch (5-15 lb)
9/15 side to side hurdles

Game
Over the Bar

Saturday 7.25.15

Warmup
Pizza box game

Skill
Push Press

Workout
10 minutes
Every Minute on the Minute
2 push press
5 box jump
5 m med ball toss

Game
Dodge ball

Tuesday 7.20.15

Warmup
45 secs arm circles
45 secs pocket kickers
45 secs plank hold
45 secs inchworm
45 secs bear crawl
*Rest 15 secs between each movement

Skill
Pull-ups (strict)

Workout
2/4 Pushups
4/8 situps
6/12 lunges
1 bar muscle up

Game
Capture the Flag

Sunday 7.19.15

Warmup:
30 sec jump rope
30 sec squats
30 sec plank hold
30 sec jumping jacks
*Rest 30 sec in between each round

Skill:
Broad Jump

Workout:
7 min amrap
10 second rope hold / rope climb as high as you can
15 jump ropes
20 m sprint

Game
Guard the King/Queen

Saturday 7.18.15

Warmup
Burpee Basketball

Skill
Hang power snatch

Workout
5 rounds for time:
3/5 Hang power snatch (PVC, unloaded 15 lb)
6/10 Med ball slams
9/15 knee raises/knees to elbows

Game
Ultimate Football

Tuesday 7.14.15

Warm-up:
Obstacle Course

Skill:
Hang Power Snatch

Workout:
4/5 rounds for time:
1 wall walk
5/5 box jumps
5 /10 burpees
5/15 pull ups

Game:
Cone Blaster

Sunday 7.12.15

Warm Up
3 Rounds :20 Jump rope/:20 Plank hold/:20 Squats

Skill
Elementary: L sit holds/knee raises
Teen/Pre-Teen: Squat Clean 

Workout
9:00-12:00 AMRAP
10 pulls on rower/200 m row
10 ball slams 
5 jumping muscle ups 

Game
Surprise!

Saturday 7.11.15

Warm Up
Relays
*Plank Bridge
*Wheelbarrows
*Run 

Skill
Push ups

Workout
Elementary:
One partner does as many pushups as possible while their partner completes the following obstacle course:
Bear Crawl 10m-> Over 24” Box-> Sprint 10M-> Complete 5 Med Ball Front Squats & Switch
Teen/Pre-Teen:
11 Minute Obstacle Course AMRAP
3 Pushups-> Zig Zag Run -> Agility Ladder -> Forward Roll -> Agility Ladder -> Hurdle Jumps

Game
Hot Potato (Played with medicine ball. Each athlete must perform one front squat before passing the ball.)

Tuesday 7.7.15

Warm-Up
3:00-4:00 AMRAP
2 Forward rolls -> 15m Lunge walk -> 15m Crab walk -> 15m Broad jump

Skill
Handstand Work

Workout
Elementary: 
7:00-9:00 AMRAP 
10 Ring Rows
10 air squats
:10 Rope Hold
Cone Run
Teen/Pre-Teen: 
10:00 AMRAP 
10 pull-ups (ring rows)
10 goblet squats (with kb)
50m sprint

Game
Cross the River 

Sunday 7.5.15

Warm-Up
Freeze Tag 

Skill
Elementary: KB Deadlift
Teen/Pre-Teen: Squat Snatch

Workout
7:00-10:00 AMRAP
6 Deadlifts
20 Jump Rope
Cone Run

Challenge: 
Jump the Tower