December 19, 2015

Warm up:

A) 3 x 5 minutes (or until one team wins):

Garbage ball: Collect an assortment of balls, etc and set a bunch of pieces all over your gym. Then divide your class into two teams and give each team half of the gym. On your signal the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of sorts. Examples: 15 burpees, jumping jacks etc which is up to the coach.

B) Teams of 4, women go first, after the last clean, tag your teammate and next person goes.
Each athlete performs as a relay:

30-calorie row

30 Burpees over the bar

30 hang cleans

Rx’d Division

135 / 95 lb. hang cleans

Masters Division

125 / 85 lb. hang cleans

Scaled Division

105 / 75. lb hang cleans