It’s Game Time! Play a game with your athletes to get the day going. This can be any game of your choosing. Try to determine which game you want to play depending on how many athletes you have in the room. An option for today is Hungry Hippos!
To start, place all the medicine balls in the middle of the room. Establish a boundary for the whole area. Athletes will circle around the balls at the edge of your set boundary. On 3, 2, 1, Go, athletes will crab walk to the center where the medicine balls are placed. They will grab a medicine ball from the center pile to place it on their hips, and crab walk in reverse to their starting place. The goal of the game is to obtain the most medicine balls. The game ends when all the medicine balls are “eaten” by the athletes. This can be done in teams or individually. Have the losing team/athletes perform 5 burpees while the winning team/athletes hold a hollow body. Have fun with this and get about 2-3 games in to give athletes a chance to “crab” walk around and get warm.
Following the warm-up have your athletes get out the equipment they will be using for the workout. Demo all POP you want to see from your athletes today and once again emphasize quality reps. Have your athletes work through 5 reps of every movement before getting started.
Banded pull-ups are ok today, we just want to get our athletes moving so scale band to allow 5 unbroken pull-ups, otherwise ring rows also work.
Scale to box or knee push-up, still keeping the same honest form for these as well.
We also want to see honest squats today so if necessary have your athletes squat to a ball to preserve depth. If the athletes cannot squat have them scale to lunges.
PLATE BOR/G20 –
Scale to DBs if athletes are having trouble using plates.
PLATE HOPS –
Athletes can perform lateral jumps over the DB. If they are not comfortable jumping over the DB, they can perform lateral jumps with no object.