Author: Derek Hurdle

Warm-up Coaches: This is your chance to come up with a fun game that gets athletes moving and having a good time. As you know, I love the Pizza game but there are many other options or you can get creative and come up with your own. This is your chance to ensure your class […]

Mobility Glute Activation: X-Band Walks: Accumulate 2:00 – Try not to stop for the entire 2:00 Warm-up Complete: 20 Walking Lunges 20 Jumping Jacks 10 Burpees Then, Grab an empty Barbell: 5 Muscle Clean 5 Press 5 Power Cleans 5 Squat Cleans 5 Push Jerks or Split Jerks Strength Clean and Jerk (1 Squat Clean […]

  Mobility Tissue Work, Foam Roll x 10 slow passes each spot: – Lats – IT Bands – Lats (twice) – Thoracic Spine Warm-up Get athletes in a circle with one medball: – Have athletes introduce themselves to one another Then stand in circle and toss the medball. The athlete has to say the person […]

  Mobility Wall Slides: 2 x 10 Warm-up Grab a band and a light KB and complete: 20 Banded Pull-aparts 10 KB Push Press right arm 10 KBS Push Press left arm 20 Banded Pull-aparts 10 KB Rows right arm 10 KB Rows left arm 20 Banded Pull-ups 10 KB Windmills right arm 10 KB […]

  Mobility Achilles/Calve Stretch against Wall x 60s each leg Warm-up Row 500m Then, Group Dynamic Circle Warm-up – Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement. WOD For Time: (25min Cap) 500-400-300-200-100 Rowing for Meters 25-20-15-10-5 Burpees Rest 2:00 after each completed round *If […]

Mobility Banded Ankle Mobility x 2 sets each leg. Warm-up 5:00 of Dynamic Warm-up then, Grab an empty Barbell and Complete: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans *Add weight 5 Squat Cleans 5 RDLs *Bring bar over to rack and set-up for Box Squat Strength Front Box Squat (Work […]

Warm-up “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step and explain the significance of each. Skill Review 2 Sets of: 5 PVC Pass Throughs 5 PVC around the worlds […]

Warm-up Choices Choice of Fun Warm-up Spend 10:00 and mix general mobility in. – Examples of Games: Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving. Skill Review Grab a BB w. your partner 5 Muscle Cleans 5 Front Squats 5 […]

Mobility Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top – Heavy Russian Swings” Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats […]

Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges Skill Review “Goat EMOM” 10 min EMOM : ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that […]