No limits!

Seniors

10am Modified Class getting it done!

THINGS TO KNOW!

The Diamond Games

Still needs your help!

We have an awesome Amateur Division that would be perfect for a lot of our athletes and a team division as well.

REGISTER

Not ready to compete? Sign up to JUDGE or VOLUNTEER! We need our community to be involved in this competition!

MARK YOUR CALENDARS

The Annual Holly Jolly Challenge will kick off on November 16th – Registration and Details for newbies coming soon!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of
those movements.
Shoulder internal/external rotation

50 n 50 ghd

30 Turkish get ups

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Mad Mobi
Lat stretch band
Calf stretch
Press ups
Thoracic ext
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of
those movements.
Shoulder internal/external rotation

50 n 50 ghd

30 Turkish get ups

“Walsh”

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Mad Mobi
Lat stretch band
Calf stretch
Press ups
Thoracic ext

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