Teens 16/10/15
Todays workout of the day is:
Strength
Front squat
Accessory
Deadlift
Skill
wallball
Conditioning
25-20-15-10-5
Wallball
Sit ups
Kids 15/10/15
Focus: Press Choose a Special Leader to demonstrate “Pressing up the sky” This is to embed bar path, not finish position. Warm Up: 3x 30 seconds jump around 30 seconds log rolls Conditioning: AMRAP 5 minutes Set up 3 cones in a triangle 3 Pressing up the sky at first cone 4 Squats at second…
Thursday 15/10/15
Today is a rest day or a chance to catch up on a missed workout.
The olympic weightlifting class will be on at 17:30
Teens 14/10/15
Todays workout of the day is:
Strength
Push press
Accessory
Pull ups
Skill
Kettlebell swing
Conditioning
AMRAP in 9mins
20 swings (Russian)
10m shuttle (5m and back)
15 swings
20m shuttle (10m and back)
10 swings
30m shuttle (15m and back)
Kids 13/10/15
FOCUS: Practice squats with “muscles on” (engaged) and squats with “muscles off” (disengaged) WARM-UP: Simon Says w/floppies and planks CONDITIONING: AMRAP in 5:00-8:00 1 log roll 3 squats to a balloon GAME: As a group, have kids keep balloons in the air as long as they can. Let them pop them by sitting on them…
Teens 12/10/19
Todays workout of the day is:
Strength
Overhead squat
Accessory
Lunges
Skill
Thruster
Conditioning
100 double-unders
15 thrusters, 15 pull-ups
Rest 2:00
12 thrusters, 12 pull-ups
Rest 1:00
9 thrusters, 9 pull-ups
100 double-unders
Kids Thursday 8/10/15
FOCUS: Practice squats with “muscles on” (engaged) and squats with “muscles off” (disengaged) WARM-UP: Simon Says w/floppies and planks CONDITIONING: AMRAP in 5:00-8:00 (you will need 1 balloon per child) 1 log roll 3 squats to a balloon GAME: As a group, have kids keep balloons in the air as long as they can. Let…
Teens Wednesday 7/10/15
Todays workout of the day is: A Brand X Method™ Teen Workout WARM-UP: 3x or 5:00Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high kneesPREP: 3×1:00 jump rope10 BurpeesCONDITIONING: 25:00 run/row/bikeSpend the whole…
Tuesday 6/10/15
Todays workout of the day is: FOCUS: Squats! Demonstrate a good slow squat. WARM-UP: 3:00-5:00 Practice skipping CONDITIONING: 5:00 10-meter => 2 slow squats 10-meter bear crawl back => 2 slow squats GAME: Hot Potato in a circle with a dodgeball. When play stops the holder of the dodgeball makes silly faces and does…
Monday 5/10/15
Todays workout of the day is: STRENGTH: DeadliftACCESSORY WORK: Broad jumpWARM-UP: 4×10 arm circles forward=> 10 arm circles backward=> PVC dislocates=> 10-meter handstand walk=> 10 single-leg side-to-side hops, each leg=> 50-meter side shuffle (25 each side) => 50-meter back pedalPREP: 5 medicine ball throws for height10 lunges SKILL: Landing position for box jumpsCONDITIONING: 2 x AMRAP…