Week 11 of Training


Dec 15th-2015

Warm Up-10 Dot drills- bear crawl-swing rings-soldier walks- 25 jump ropes

Strategy work :
As teams of two- Pair up and figure out together how to complete the workout as a team write down two options- in two weeks we will try option two for each pair.

75 Pull Ups/jumping scaled
75 Push ups/banded scaled
75 sit ups
75 squats- air

Record time on cards for next time.

Challenge: Max ā€œLā€ sit 3 attempts

Dec 18th-2015
Warm Up;
High Knee skips down ā€“ back peddle- gorilla walk around cones-butt kickers back

Stretch- mobility Hamstrings and shoulders

Skill: Clean review- Coach B warm up with PVC

Workout: Crazy 8s:
8 ROUNDS of:
8 Air Squats
8 Jumping Jacks
8 Cleans Medicine ball or bar
8 Push ups- modify to knees
8 Lunge walks
8 Box Jumps
8 Burpees

Challenge: Tunnel race