Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 25 double-unders
Elementary:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 30 seconds of jump rope
Preschool:
3x or 5:00
3 squats => bar hang => logroll => 2 broad jumps => 5-meter one-legged hops, left leg => 5-meter one-legged hops, right leg
WOD –
Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 35#/30# dumbbells
10 seesaw shoulder press (alternating arms), 35#/30#
Junior Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 25#/20# dumbbells
10 seesaw shoulder press (alternating arms), 25#/20#
Novice:
4 rounds
400-meter run
20 sit-ups
15 front squats, 20#/15# dumbbells
10 seesaw shoulder press (alternating arms), 20#/15#
Elementary:
3 rounds
200-meter run
15 sit-ups
12 front squats, unloaded-5# dumbbells
10 shoulder press unloaded-5#
Preschool:
3 rounds
5-meter crab walk => 5 sit-ups
5-meter bunny hop => 3 super-slow squats
Forward roll => 3 press up the sky, unloaded
Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
10 Turkish get-ups, 15#-35# dumbbells
10 good mornings, PVC-45#
Elementary:
5:00-10:00
Max one-legged stand in one spot, each leg
Headstand and handstand practice
Preschool:
5:00
One-legged standing
Headstand practice