Monday, April 10th + Wednesday, April 12th, 2017

Monday, April 10th, 2017 Training: Warm-Up of the following: Speed Ladder—Bear Crawl—5 Burpees—10 Mountain Climbers—Carioca—Butt Kicks—Power Skips—Inch Worms—Jumping Jacks + Focus: Press-Neutal Spine Throughout the Movement + Get Ready Warm-Up: 2 Rounds of: 10 Ball Slams 10 PVC Push Press + Workout of the following: 8 Minutes on the Clock: 10 DB Shoulder Presses 10…

Monday, March 27th + Wednesday, March 29th, 2017

Monday, March 27th, 2017 Training: Warm-Up of the following: 3 Rounds or 5 Minutes of: 3 Broad Jumps—Carioca—High Knees—Mini Skip—3 One Legged Hops/each side—6 Burpees + Focus: Press Mechanics—Dip Portion + Game of Choice: Crossing the River, set up plates down in rows, and each kid has to hand off items and pick up behind…

“Monday, March 20th, 2017 + Wednesday, March 22nd, 2017”

Monday, March 20th, 2017: Warm-Up: 3 rounds or 5 minutes of: Bear Crawl—20 jumping jacks—10 burpees—High knee skip—carioca—backwards pedal—flutter kicks + Focus: Pull-Up or Active Hang Position + Game Choice by Coach + Workout: AMRAP 10 Minutes of: 10 Push Presses Dumbbells 20 Jump Ropes 10 Second Plank Hold 20 Jump Ropes 50 Meter Shuttle…

“Monday, March 13th + Wednesday, March 15th, 2017 Training

Monday, March 13th, 2017 Training: Warm-Up: 3 rounds or 5 minutes of 20 jumping jacks—bear crawl x 10 meters—10 mountain climbers—3 broad jumps—20 jump ropes + Focus: Kettebell Deadlift—Kettlebell Hike—Kettlebell Swing + Get Ready: 10 PVC Good Mornings 10 PVC Deadlifts + Workout: AMRAP 8 Minutes of: 8 Burpees 8 Box Jumps 8 KB Deadlifts…

“Monday, March 6th + Wednesday, March 8th, 2017 Training

Monday, March 6th, 2017 Training Warm-Up: 3 rounds or 5 minutes of: 10 meter bear crawl—100 meter run—10 jumping hops—5 air squats—10 mountain climbers + Focus: Goblet Squats-Perfect + Push Away Squats + Game by Coach + Workout: AMRAP in 10 Minutes of: 9 Goblet Squats 100 Meter Run 9 Sit-Ups 100 Meter Run +…

“Monday, February 27th + Wednesday, March 1st, 2017 Training

Monday, February 27th, 2017 Training: Warm-Up: 3 Rounds or 5 Minutes of the following: 10 one legged hops—10 Sit-Ups—5 Jumping Squats—5 Air Squats—50 Meter High Knee Skip + Focus: Push Press: Focus on Dip and Drive Mechanics + Get Ready Game: Musical Med Balls + Workout: Every Minute on the Minute x 12 Minutes of:…

Monday, February 13th + Wednesday, February 15th, 2017 Training

Monday, February 13th, 2017: Warm-Up: 3 rounds of 5 minutes of: 20 Jumping Jacks—10 Solider Kicks—10 Walking Lunges—Bear Crawl—10 one legged hops—20 second bike + Focus Work: Squat-Air Squat Position + Get Ready Warm-Up: 2 Rounds of: 10 Spiderman Lunges 10 Samson Stretch + Workout: 5 Rounds of: 50 Meter High Knee Skip 10 Tempo…

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

Monday, February 6th, 2017: Warm-Up: 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 + Workout:…

“Monday 1.30.2017 + Wednesday 2.1.2017”

Monday, January 30th, 2017: Warm-Up: 3 times thru or 6:00 minutes of: 10 Med Ball Chess Passes—10 Meter Bear Crawl—10 Jumping Jacks—10 Meter Butt Kicks—10 Air Squats + Focus Work: Kettlebell Swings + Get Ready Warm-Up: 2 Rounds of the following: 10 Second Monkey Hang 10 PVC Pass Thrus + Workout: 4 Rounds for time…