Wednesday

Warm Up / Dynamic Stretching

3 Rounds

• 10 Air Squats
• 10 Cobra to Downward Dog
• 10 Touch the Toes, Touch the Sky

Warm Up Drills

10 Reps of Each:

• Duck Walk
• Shoot
• Sprawl Shoot
• Scramble (Sprawl, Sit out, Hip Heist, Circle, Shoot)
• Forward Roll
• Cart Wheel
• Backward Roll
• Handspring
• Handstand Walk 35ft (do once)
• Bridge / Flip
• Base / Sit out / Turn in on Head / Rotate

Wrestling Technique

Focus: Finishing Double legs and High Crotch to Back. Common mistake is too slow down when the knee hits the mat after the penetration step. Teach kids to bounce knee off the mat and keep moving till oponent is on his back. video
10 Reps of Each:

• Double Leg Takedown
• High Crotch Takedown

Focus: Hitting cradles from any position.
10 Reps of Each:

• Cradle from Front Headlock
• Cradle from Sweep Single video
• Cradle from Top in Referees Postion

Live Wrestling

10x 1 minute periods, :30 rest between periods.

• 2 periods start Neutral
• 2 periods start with Leg Ride
• 2 periods start with Arm Bar
• 2 periods start with Front Headlock
• 2 start with 2 on 1 after Arm Chop in top position

Strength Training

Push / Pull Supersets:
10-8-5-3-1-10
Bench Press
10-10-8-8-6-6
Single Arm Dumbell Row

Engine Builder

3 Rounds for time
15 Burpees
15 Cal Row (sub with 20 sumo-deadlift high-pulls, 75 pound bar)
*Try to get under 6 minutes. Focus on continous movement. Empty the gas tank completely