"Monday, October 17th + Wednesday, October 19th Training Week

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Monday, October 17th, 2016 Training:
3 Minutes Zone 1 Airdyne/Assault/Run
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Stretch Coach Option x 3-5 Minutes
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Introduction of Proper Goblet Squat Form/Technique
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Game/Agility Choice
Pick-Up + Throw Game
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Conditioning of the Day:
5 Sets of the following:
10 Goblet Squats
Run 100 Meters
*Rest as needed between sets*

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Wednesday, October 19th, 2016 Training:
3 Minutes Zone 1 Airdyne/Assault/Run
+
Stretch Coach Option x 3-5 Minutes
+
Introduction of Proper Press Technique:
Show Feet Position
Arm Position
Press w/ no weight
Press with Light Dumbbells
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Introduction of Ring Row Position
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Strength Workout of the Day:
Explanation that this is a strength day, does not always have to be conditioning, different focus for the day.
A1. DB Standing Press, moderate weight, 10-12 reps x 3 sets, rest 45 seconds.
A2. Plank Holds, 30 seconds total x 3 sets, rest 45 seconds.
A3. Depth Box Lands, 8 reps x 3 sets, rest 45 seconds.
*Look for knees caving, turning in, and bad position*
A4. Ring Rows, 6-10 reps x 3 sets, rest 45 seconds.

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Game of Choice: This can go last to end the class, no more than 8-10 minutes.