Monday, February 6th + Wednesday, February 8th, 2017 Training

Vagabond Kids Fall:Winter:Spring

Monday, February 6th, 2017:
2 Rounds or 8:00 minutes of the following:
30 Jumping Jacks
15 Air Squats Slow Steady
8 Burpees
Focus Work:
Ring Row-Focus on Scap and Protraction and Retraction
Get Ready Warm-Up:
2 Rounds of 6:00 minutes of the following:
10 Jumping Pull-Ups
25 second plank hold
As Many Rounds Possible in 10:00 minutes of:
10 Sit-Ups
10 Step-Ups
10 Meter Shuttle Sprint x 4 reps


Wednesday, February 8th, 2017:
3 Rounds or 8:00 Minutes of:
Speed Ladder—10 One Legged Hops(5 left/5 right)—Speed Ladder—5 Broad Jumps—Speed Ladder
Goblet Squat—Focus is perfect technique + can use plates to help push weight…
Game of Choice by Coach
As Many Rounds Possible in 12 Minutes of:
10 Mountain Climbers(5/each side)
10 Goblet Squats
20 Second Plank Holds
20 Jump Rope Singles
*Every 60-90 seconds, coach will yell out a movement to do, and each participant will perform 10 reps of that said movement, coach can say anytime in workout.*