Warm Up – 2 rounds 200 metre run Spiderman Stretch 10 Slow Squats Skill Work – Back Squat WOD 1 – STRENGTH – Back Squat 5-5-5-5
SKILL WORK: Revise – Push Press Revise – KB Swings WOD 8 rounds of: Partner WOD (you count for a partner and then they count for you) 10 Push Press 15 KB Swings 20 Step Ups 200 metre run
Skill Work Rotational Warm Up WOD – AMRAP – 12 minutes 4 Mountain Climbers 6 Box Jumps 8 Squats GAME!
Warm Up 2 Rounds 1 minute skipping 100 metre run 10 Box Jumps WOD 2 rounds – Double Unders Work for 2 minutes Rest for 2 minutes 2 rounds – Thrusters Work for 2 minutes Rest for 2 minutes 2 rounds – Sit Ups Work for 2 minutes Rest for 2 minutes
Skill Work Rotational Warm Up WOD – AMRAP – 8 minutes 4 Mountain Climbers 8 Squats GAME!
Warm Up Junk Yard Dog Skill Work Deadlifts WOD Deadlift 3-3-3-3-3
Skill Work Gymnastics Work/li> WOD – King of 10 Metres This follows a ladder-style EMOM (every minute on the minute) protocol whereby kids run 5 x 10 meters in the first minute, 6 x 10 meters in the second, 7 x 10 meters in the third, etc., until they fail to make the required number
Skill Work Skills Workshop – Kipping Pull Up Progression WOD “Tabata circuit” For max total reps: Burpees DB Thrusters 10/8 Sit Ups
Skill Work Gymnastics Work with Coach Shanice WOD – King of 10 Metres This follows a ladder-style EMOM (every minute on the minute) protocol whereby kids run 5 x 10 meters in the first minute, 6 x 10 meters in the second, 7 x 10 meters in the third, etc., until they fail to make
WOD “Partner WOD” 10 rounds for time: 100m Sprint 5 power clean 12 push-ups *One partner works at a time, completing 1 round before tagging their partner to start the next round (so that’s 5 rounds each)
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