Warm up then… Ultimate Fitness: Hang wrist wraps out of shorts or buy flag football belts. players steal flags from opponets and toss it into 1 of 4-6 areas that have movents displayed. The players perform that set of movements before jumping back into the game.”
Max Out Component:
” 35-40 min
A) 20 min- Find Rep Max on OHS
B) 20 min- Find Rep Max Snatch”
25min Move the mountain- Weights stacked on one side of box, One athlete moves “the mountain” one plate at a time to the other side of the box and then tags teammate to bring the mountain back. Each person in line will move the mountain once for time. Its a relay race for time!. 3 person-Team Slamball Drop- Using a slam ball and a jump rope, 2 players stretch out jump rope with handle at waist line. the 3rd player stands in the middle of the rope and picks up slamball and drops it on the other side of the rope, Squats laterally under the rope bringing both feet to the other side before picking up slam ball and doing it again. Repeat for 10 reps and switch players. All 3 players have get a turn. Its for time! Sprinters warm up: high knees, but kicks, power skip, bounding, soldier walk, etc.
Max Out component:
A) Find your best 1k row
rest 5 min
B) Max burpees in 3 min.
Rest 5 min.
C) Max Dubs in 3 min. ”
Ladders, Plyo Boxes, cones drills…
then Hand ball meets soccer “”Duece Ball”” if ball is kicked into air and caught it becomes hand ball. If on ground its soccer. 3 min. mini games or rotate every score If the ball is in your hand you can not run with it. You must pass it or drop it and play soccer. ”
“Power Clean 70% 3 x 5
Power Jerk (% of Split Jerk) 60% 3 x 5
Push Press 70% 5 x 5
“Then 4 Rounds…with 10 min cap
10 Pull Ups
10 Push Ups”
3 on 3 basketball
Large class: 2min games and rotate teams or rotate after 1 score. Can be 2 on 2 or 1 on 1. Warm up and play for 20 min or so.
With 2 basketballs, Players line up behind free throw line and shoot after one another. If player “”A”” makes the basket he gets own rebound and hands the ball to next player in line. If he misses he must make it before player “”B”” does or he is out (send on 200 m run/ plank hold/sit up etc. until next game) after a missed shot the player can shoot lay-up or shoot from anywhere.
I think we’ve all played horse or Pig/ Call it what you want. First one so spell it out loses.
Find 1,3 or 5 Rep Max on Strict Press ”
1,3,5 Dead Lift Max
Super set ok, recover before next lift.