Warmup
Ultimate Basketball
Skill
Jump Rope
Workout
Elementary
3 rounds of a 3 min amrap, rest 1 min in between
20 jump ropes
15 situps
10 pushups
5 squats
Teen
For Time
100 m run
25 jump ropes
20 ball slams
15 sit ups
10 lunges
5 squats
Game
Mat Attack
24.8.15
17.8.15
Tuesday 9.18.15
Warmup - Burpee plus...???
Skill - Deadlift (Teens), Med Ball Deadlift (Kids)
Workout - 4:00 AMRAP
5 burpees
18 ft alternating lunge
Over the River (rope swing)
18 Ft Bear Crawl
5 Pullups
Run and Jump over the river
Game - Cone Blaster
Skill - Deadlift (Teens), Med Ball Deadlift (Kids)
Workout - 4:00 AMRAP
5 burpees
18 ft alternating lunge
Over the River (rope swing)
18 Ft Bear Crawl
5 Pullups
Run and Jump over the river
Game - Cone Blaster
4.8.15
Tuesday 8.4.15
Warm up
Musical Medicine Ball
Skill
Pull ups/Bar Wars
Workout
8:00 AMRAP
1 wall walk
1 skin the cat
5 squats
Box climb overs
1 pull up hold
Game
Ultimate Frisbee
Musical Medicine Ball
Skill
Pull ups/Bar Wars
Workout
8:00 AMRAP
1 wall walk
1 skin the cat
5 squats
Box climb overs
1 pull up hold
Game
Ultimate Frisbee
1.8.15
Sunday 8.2.15
Warmup
Ball Tag
Skill
Plank variations
Workout
6/8 Min Amprap of:
10 Jump Ropes
10m Farmer Carry
5 Tire Climbs
10m Farmer Carry
Game
Dodge Ball
Ball Tag
Skill
Plank variations
Workout
6/8 Min Amprap of:
10 Jump Ropes
10m Farmer Carry
5 Tire Climbs
10m Farmer Carry
Game
Dodge Ball
31.7.15
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
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
27.7.15
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
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
24.7.15
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
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
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