9-13 years old

DAY 1

Warm Up-Rowling 

The goal is to make your rower stop right at 100m. If athlete goes over or under (limit is 6) they will perform “x” number of air squats

Ex. If athlete rows 106 they perform 6 air squats

*If athlete rows +/- 6 they will automatically perform 6 air squats

*Allow 6 minutes for activity 

Throwing and catching Practice- Throwing + Sled/Box Push  

Equipment needed: nerf ball, tennis ball, baseball per team, a box or sled 

*If you do not have a sled teams can perform 12 lunges 

1. Have athletes find a partner

2. With a ball stand about 2 ft from a partner. Have each athlete throw the ball to each other. If both athletes are successful at catching the ball then each person can take a small step back. Continue to step back each time both people catch the ball.

3. If one athlete misses the pair will make a trip to the sled/box push.

4. Teams will start back where they started and continue and see how far you can get and still be successful at catching.

Challenge- Play a round where the athlete tries to catch with their non-dominant hand.

Review: Front Squats 

Strength: Front Squats 

3 x 8 

*Increase weight each set

WOD: For time

750m Row

30 Ring Rows

40 DB Front squats

*Cap the row at 6 minutes if athlete has not completed the 750m