Thursday, February 15

Foam Roller Dodgeball Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball (or you can play if the athlete gets tagged) or has their ball caught, they must perform 3 air squats in a “penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time. Play a “Best of 3” series or as a 10-15 minute AMRAP. or Farmers & Lumberjacks Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds. :20 Seconds Easy Shuttle Sprints Quad Stretch Knee to Chest Solider Kicks Medium Shuttle Sprints Walking Samson Walking Spiderman Side Lunge Faster Shuttle Sprints Air Squats High Knees Butt Kickers

Bench Press (4 x 8)

“Drago” (Time)

30-25-20-15-10: Russian Kettlebell Swings (60/40) AbMat Sit-ups 10 Meter Shuttle Sprints In this triplet, looking for athletes to step one weight higher than they are accustomed to on full kettlebell swings to perform these Russian Kettlebell Swings. For this variation, we are only looking for the arms to be parallel to the ground at the apex of the swing. For the shuttle sprints, set cones 10 meters apart. Count a repetition every time one point of contact passes the cones.

Rx+ 70/50

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