Got Agility?

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As you may have already discovered in class, we are currently in our 2015 Holiday Mini Cycle at the School of Mastery. The second week is happening now, the third week is coming up next week, and the fourth and final week will occur the first week of January. (There will be two weeks of Open Gym programming between weeks three and four.)

We’ve got one main focus for this mini cycle: Agility/Athletic Movement. Quite simply, agility is the ability to quickly change positions. Each Practice Day will include at least one agility-oriented element during the session. Here’s a list of what you’ll see:

  • Lateral hops
  • Agility ladder
  • Shuttle sprints
  • T Drill
  • Lateral plank steps
  • Toe taps
  • Tuck jumps
  • Crossover plate pushups
  • Sit to rotate to sprints
  • Plank to crab to planks
  • Forward rolls
  • Prone to backpedal

As always, have fun!


Thursday’s Workout

Practice

A) QAMRAP 10
5 Squat cleans (65%)
20 Lateral hops

B) 2 RFQT
5 Lateral plank steps (R)
10 Lateral plank steps (L)
5 Lateral plank steps (R)
10 Burpees
5 Lateral plank steps (L)
10 Lateral plank steps (R)
5 Lateral plank steps (L)
10 Burpees

Friday’s Workout
Practice

A) FQL
5-5-5-5-5
Front squat

B) 4 RFQR (:30:30)
Row for Cal
Lateral throws (20/14)
Toe taps
Wallballs to 10’

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