Monday, December 19th + Wednesday, December 21st, 2016

Categories: Kids Workouts

2016-kids

Monday, December 19th, 2016 Training:
Warm-Up:
3 Sets of the following
Speed Ladder—5 Air Squats—Speed Ladder—5 Broad Jumps—Speed Ladder—5 KB Deadlifts
+
Get Ready Warm-Up:
10 Meter Shuttle Sprint x 5 times
5 Perfect Push-Ups(Box for Scaling)
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Skill Review:
30 Seconds of Plank Holds x 5 sets, rest 30 seconds.
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Workout:
AMRAP 12 Minutes of:
24 Jumping Jacks
12 Step-Ups
6 Perfect Burpees-Front Lean Rest Position
*After every two rounds completed, 10 meter sprint, 10 meter backwards pedal.
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Mobility:
pigeon stretch

Wednesday, December 21st, 2016:
Warm-Up:
2 Sets of
30 Seconds Airdyne
20 Second Hold Bottom of Squat
30 Seconds Airdyne
20 Second Hold Bottom of Squat(Modify to holding position with pole for assistance)
30 Seconds Airdyne
*Rest 30 seconds*
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Get Ready Warm-Up:
3 Rounds of:
10 spiderman lunges(5/each)
10 cobra stretch
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Focus or Skill:
Basic Lunge
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Workout:
4-5 rounds of:
50 meter farmers carry( up and back in gym 5 times)
12 lunges(6/each leg)
12 Sit-Ups

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