Kids: January 9, 2020

Warm up:

This or That:  Give them a station to stand on in a row (mat, plates, line on floor etc) facing trainer.  Trainer calls out two options ei: Superman or Batman. Sleep in Late or Get up Early. Blackberries or Strawberries.  Christmas or Halloween. Etc. One choice the kids step off of their station to the right, the other step to the left.  Trainer chooses one for the athlete to perform a movement. “If you chose Batman do 2 burpees” and continue on having kids reset right away and give them new options.  Be creative and think of things that the athletes will enjoy answering

Skill work: 

T- Push Ups and Barrel Roll:  Being reviewing Plank positioning.  Once all atheletes are comfortable with regular plank have them take one hand and point it toward the ceiling.  Have them think about pointing their belly button toward the opposite wall and keep their hips from sagging low.  Then have them reset to plank and try the other side. Once they are comfortable with the T plank, direct them into T plank and then have them try to take the hand pointed to the ceiling and place it behind them so that their belly button toward the ceiling and then have them pick up the other hand and point it toward the ceiling and place it back down over them so that they are performing a complete barrel roll.  Remind them to keep their hips up the entire time.

WOD

Rock Around the Clock

Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps of the established movement at each cone.  

Each time an athlete completes the T Push Ups at 12 o’clock, do 5 m Barrel Roll before starting again at 1 o’clock

Odds: Front Squats
Evens: T Push Ups