"Monday, November 28th + Wednesday, November 30th, 2016 Workouts"

vagabond-kids

Monday, November 28th, 2016 Training:
Warm-Up:
10 Single In Leg Rotational Tosses/each way
10 Ball Slams
10 Banded Tricep Push Downs
x 2 sets
+
Concentration of Skill:
Kettlebell Deadlifts into Russian Kettlebell Swings
+
Here We Go Core Skill:
100 Meter Farmer Carry Total-Left 50 meters/Right 50 meters
+
Workout for the Youth:
12 Minutes on the Clock:
6 Ring Rows
6 Strict DB Shoulder Presses Right
6 Air Squats
6 Strict DB Shoulder Press Left
24 Second Plank Hold

Wednesday, November 30th, 2016 Training:
Warm-Up:
8:00 Minutes Total of:
10 Meter Bear Crawl
10 Meter Shuttle Run
10 Meter Backwards Pedal
10 Side Lateral Hops
+
Concentration of Skill:
Wall Ball Shots-Focus on Ball Control-Show Proper Squat with Ball + then progress into Wall Ball Shot
+
Here We Go Skill Warm-Up:
5 Super Slow Squats @ 3 seconds down-No Box
5 Super Slow Box Squats @ 3 seconds down-Box Parallel
x 2 sets
+
Workout for the Youth:
10 Minutes on the Clock:
10 Goblet Squats to Box-Sit Down on Box, do not lose tension, stay tight.
10 Burpees
10 Butterfly Sit-Ups