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Paula Jager
11 years 6 months ago
Warm up: 500 row/400 m run; 25 yds of alt high kicks, internal & external hip mob walk; 8 walk in push ups, 10 jump squats (3s hold at bottom of ea), 10 ball slams, 10 ball cleans

Mobility:  hips

Skill Focus: Back Squat
Paula Jager
11 years 6 months ago
Warm up:  400 m run; 2x 10 swings, 10 good mornings, 10 back extensions, 5 pull ups/ring rows

Mobility:  Dead Bugs; 2 min

Skill/focus:  DeadliftWarm up and take 20 minutes for find your. . .

1RM deadlift
Paula Jager
11 years 6 months ago
Warm Up: 5 sit ups, bear crawl, 5 push-up, bear crawl,  5 squats, 25-meter side shuffle

Skill: review tabata movements


WOD: TABATA TIME

Paula Jager
11 years 6 months ago
Warm up: Dynamic!

Teams of 2:  each duo will be dealt a card, they must each complete the task before getting another card

Paula Jager
11 years 6 months ago
Dynamic warm up on the turf. . .

Skill Focus: Back Rack Lunge
Warm up with Perfect form & posture and. . .

Back Rack Lunge 5 x 10 (5R, 5L) add weight ea set

Tabata:  All levels

Wall balls 20#/14#
Paula Jager
11 years 6 months ago
Warm Up: 10 jumping jacks, 5 wall walk ups,  15 m broad jumps, 10 one-legged forward-backward hops, each leg , 100-meter run

Skill Focus: Wall balls

WOD:
10min EMOM alternate minutes of
Shoulder press and
Paula Jager
11 years 6 months ago
Warm up:  300 m row/run; 2x 10 close grip push up (or on incline), 10 ball slams, 5 scapular pull ups (depression), 5 pull ups

Mobility:  Lats/tris -- foam roll, lax ball or bands

Skill Focus: Close grip bench press
Paula Jager
11 years 6 months ago
Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's


Skill Focus:  Rowing Mechanics

6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time

Level 3
Paula Jager
11 years 6 months ago
Warm up: 400 m run; 10 pass thrus, 5 t2b/kte strict, 10 alt hs kick ups, 10 ball shrugs, 10 ball cleans

Mobility:  archer arms/forward bend & wrists

Skill Focus: Power clean
Warm up to working weight
Paula Jager
11 years 6 months ago
Warm up: 400 m run/row; 10 windmills, 10 pass trhus; 2 x 10 s1uats, 10 spiderman lunges, 10 sit ups, 5 inchworms + push ups

Skill Focus: Back Squat
Warm up and build to working weight