Trafford Fit #TeamTFit – TFit Teens Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Kip Swings 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target* *Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the[…]

Trafford Fit #TeamTFit – TFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5 Kip Swings 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target* *Have athletes toss the ball to a target from the Push Press. However, when they catch the ball, they should only catch the ball[…]

Trafford Fit #TeamTFit – TFit Teens Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Row 10 Strict Press 10 Push-Ups to Down Dog 5 Inch Worm (no press) TEACHING (On the Coach’s call) 3×5 Reps Dip – Jump – Dip w/ Hands by Side Dip – Jump – Dip w/ Hands in Front Rack[…]

Trafford Fit #TeamTFit – TFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 200m Row 10 Strict Press 10 Push-Ups to Down Dog 5 Inch Worm (no press) TEACHING (On the Coach’s call) 3×5 Reps Dip – Jump – Dip w/ Hands by Side Dip – Jump – Dip w/ Hands in Front Rack Dip[…]

Trafford Fit #TeamTFit – TFit Teens Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks TEACHING 3 SETS X 5 REPS SET 1: WITH THE BARBELL SET 2: WITH 30% OF THEIR 1RM (or light) SET 3: WITH 50% OF THEIR 1RM (or light-moderate)[…]

Trafford Fit #TeamTFit – TFit Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks TEACHING 3 SETS X 5 REPS SET 1: WITH THE BARBELL SET 2: WITH 30% OF THEIR 1RM (or light) SET 3: WITH 50% OF THEIR 1RM (or light-moderate) TEMPO[…]

Trafford Fit #TeamTFit – TFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Moderate Pace Bike 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Slam Balls TEACHING 3 SETS X 5 REPS SET 1 :03 PAUSE AT LAUNCH POSITION TO STAND SET 2 :03 PAUSE AT LAUNCH POSITION TO HIGH PULL SET 3[…]

Trafford Fit #TeamTFit – TFit Teens Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Moderate Pace Bike 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Slam Balls TEACHING 3 SETS X 5 REPS SET 1 :03 PAUSE AT LAUNCH POSITION TO STAND SET 2 :03 PAUSE AT LAUNCH POSITION TO HIGH PULL SET[…]

Trafford Fit #TeamTFit – TFit Teens Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Air Squats MIN 3 – :40 Single Unders MIN 4 – :40 Ring Rows MIN 5 – :40 Hollow Body Hold TEACHING BACK SQUAT WARM-UP 10 Narrow Stance Air Squats 10[…]

Trafford Fit #TeamTFit – TFit Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Air Squats MIN 3 – :40 Single Unders MIN 4 – :40 Ring Rows MIN 5 – :40 Hollow Body Hold TEACHING BACK SQUAT WARM-UP 10 Narrow Stance Air Squats 10 Wide[…]