Tuesday, March 10, 2015

Warm-Up
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

Skill
Squat mechanics then introduction to goblet squat

Prep
2 x10 Cossacks
10 walking lunges

Cossacks video
https://www.youtube.com/watch?v=C8Wrr3Onrq0

Varsity
AMRAP in 7:00
10 goblet squats, 55#/35#
10 push-ups
200-meter run

Junior Varsity
AMRAP in 7:00
10 goblet squats, 35#/25#
10 push-ups
200-meter run

Novice
AMRAP in 7:00
8 goblet squats, 20#/15#
8 push-ups
200-meter run

Beginner
AMRAP in 7:00
8 goblet squats, 10#-15#
5 push-ups
200-meter run

Goblet squat video
https://www.youtube.com/watch?v=QyPrvScuYfI

Push ups video
https://www.youtube.com/watch?v=P1i903sA0rs

Skill
Varsity
3x
15 toes-to-bar
25 sit-ups

Intermediate
3x
10 toes-to-bar
25 sit-ups

Novice/Beginners
2x
10 toes-to-bar
25 sit-ups

Toes to bar video
https://www.youtube.com/watch?v=-W932q2fNfA

Mobility
Pigeon stretch
Hamstring smash