TUe | Mar 15

Warm up:
Machines, Sprint Mechanics
10e Scap retractions, lunges + rotation, banded overhead press

Hybrid Format

6s Bulgarian Split Squats
6-12 Pull Ups
*Max Machine
12 Banded Forearm Explosive Medball Slams
6-12 Dumbbell/Barbell Push Press
*Max Machine of choice, but must do each machine at least once

Set out one of each for class: Bike, Tread, Ski, Row
Machine amounts: 100 m row/ski, Bike: 6 Kcals, Tread 0.10 mi

Wed | Mar 23 | Youth

Whole Class Together: ​Warm Up Sprint Mechanics + Barbell dowel work: Thrusters, hang cleans, power cleans, snatch

Relays: 6 Teams | Hurdles, Ladder, Row/Skis
5 Push Ups 
Ladder: 1st Two steps in  | 2nd In N Out Jacks | 3rd Icky Shuffle 
Hurdle, Hurdle, Hurdle Hops
5 Body weight squat jumps + + Body weight squat jumps and push ups

Relay on Machine (Row + Ski) 

ThU | mar 22

Warm up:
Speed ladder
Sprint mechanics

3 Rounds/Person
*This one they will need to do both resisted and assisted before the box jumps (doesn't matter which order)
6 Resisted Squat Jumps | Light bands attached to dumbbells across shoulders, adds resistance against their jump
12 Assisted Squat Jumps | Heavier bands hanging from squat rack, adds assistance to their jump to jump higher
6 Box jumps

Partner Workout | 4 Rounds 
A. Bike 12 Kcals
- Set bike target kcal to 12
​- Looking for total time and max outputs each round
B. Barbell Snatch Quality Reps
(Depending on numbers, there may be a team of 3) 

Tread
10 Quality Sprints/Person
​- Looking for max speeds