Week 24 of Training

4/19 Make Up class and drop In Warm Up; Obstacle: Forward roll- ladder-Single leg hops-climb up or jump up and over boxes 5 of them-Sprint down Jog backwards back x 3 Circle Stretch: Introductions- Mirror game with Jumping jacks, Burpees and...

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Week 23 of Training

4/11 Obstacle warm up: Stretch  Coach B clean warm up:  Skill work: Cleans 3 reps x 3 sets pvc pipe and bar  + A1: seated press 8 reps x 3 A2: weight sit ups 10 x 3 A3: side planks 30 sec each side x 3  + Workout: 6 sets of 30 sec work 15

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Week 22 of Training

4/4/16 Warm Up: Junk Yard Dog Over arms then under body Stretch: Skill: Review rope Pulley A1: Banded walks 10 M each leg x 3 A2: Rebounding Broad Jumps for distance and hip extension + Workout: 3 rounds of: 30 sec work/15 sec rest set up as...

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Week 21 of Training

3/16 Warm Up; Outside if we can!  Stretch Hamstrings and ankles  Skill Back squat:  A1:Ring Holds 15 sec x 3 A2:Side planks 30 sec each side x 3 A3:Russian step ups 8 each leg x 3   Workout: 5 rounds of: run 100 M 10 cleans 10 Air squats 10...

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Week 20 of Training

3/8/16 Warm up with tunnel move: length of floor and back race Stretch   A1:Russian twists 10 each side x 3 A2:Windmills 5 each arm x 3   Skill review: Jumping pull ups   Skill test: Max Box jump   Workout: Teams of two...

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Week 19 of Training

3/1 Warm Up: 3 x through of: Ladder with obstacle agility-high hurdles  Stretch Circle:  Max Box jumps…….. tester  Skill: *High Hang Squat Clean- PVC pipe some with training bar * strict and Kipping Pull ups  Workout: 12 min of: ·       5 High...

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Week 18 of Training

2/23 Warm Up; Tabata: Lat hops- sit ups-Air squats  Mobility: shoulders with PVC – leg swings and squats  Skill: Review KettleBell Swings   Workout: 5 minutes of: 6 Push ups- banded 5 KBS 4 Knees 2 Elbows  rest 2 minutes  5 Min of: 4...

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