Author: Derek Hurdle

Warm-up Mile fun run Skill Boxdips ring dips Conditioning Jump rope tabata Metcon Wall ball line toss

Warm-up With a PVC pipe- coach led for the first round through 7 AMRAP 5 cleans 5 front squat 5 push press 5 lunges 5 thrusters Skill Ring dips, review, scales, practice Conditioning Jump rope tabata Metcon 3 rounds 10 cleans 20 jump ropes 10 thrusters 200 m run

Warm-up Musical med ball Skill Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Conditioning Everyone holds a wall sit Pass down the 8 lb wall ball, stand and shake it out Pass down the 10 lb wall ball, stand and shake it out Pass down the […]

Warm-up 800 meter fun run Conditioning Core work Review superman- 2 min tabata Review banana- 2 min tabata Review planks- 2 min tabata Lift Back squat Metcon 6 AMRAP 6 push ups 1 wall walk 6 sit ups 1 wall walk 6 squats 1 wall walk

Warm-up Warm up-8-9 min tabata- leg heavy and cardio 0-1 high knees 1-2 butt kicks 2-3 fast lunges 3-4 squats 4-5 mountain climbers 5-6 squats 6-7- slow 200 m run Conditioning Run review Mile run Lift Back squat 1 rep heavy

Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]