December 17, 2015

Warm Up:
Up and back:
High knees, butt kicks, inch worms, bear crawl, lunges. Add in agility ladder/hurdles for agility

Strength: 15 min
Back Squats
Varsity: work up to heavy single
JV: 7x3

MetCon:
5min AMRAP:
15 air squats
10 HR push ups

2 min rest

5min AMRAP:
15 alt lunges
10 pull-ups/ring rows

December 12, 2015

Warm up:
Up and down the gym:
High knees, butt kicks, inch worms, side shuffles, under/over the fence, Etc.

Strength:
6x3 Front squats
JV work on technique

MetCon:
12min AMRAP:
400m run buy in (JV run 200m)
Then with remaining time,
10 Wall balls
10 T2B
10 push ups

December 10, 2015

warm up:
200m run

10 air squats
10 ring rows
10 good mornings
X2

Strength:
Hang power clean
8min EMOM:
3 hang power cleans

For JV, if they can't use a barbell have them use DB

MetCon:
12min AMRAP
200m run
6 pull-ups
12 alt lunges

December 8, 2015

Warm up:
200m run
10 air squats
10 shoulder pass throughs
10 ring rows

Review push jerks

12min alt EMOM:
Odd - 6 Push Jerks
Even - 8 burpees over bar

Post-EMOM:
8x100m sprints

Anytime left over:
30 slow abmat sit ups

December 3, 2015

Warm up:

200m run

3x

Wall squats

Ring rows

Inch worm push ups

Strength:

Deadlifts (12min)

Varsity work up to a heavy single

JV: 8x3 kettle bells and training bar deadlifts

MetCon:

4rds

8 kettlebell swings

8 goblet squats

1 rope climb

December 1, 2015

warm up:
Suicide runs
3x
10 kneeling push ups
10 shoulder pass throughs
10 air squats

Skill:
pull ups (split them up - varsity and JV, varsity focus more on kipping. JV focus more on staying engaged and the hollow position)

MetCon:
12min AMRAP:
10 wall balls
10 pull ups
10 HR push-ups

November 28, 2015

Warm up:
Relay races

Strength:
6x5 back squats
Varsity increase weight each time
JV work on technique use training bar

MetCon:
10min AMRAP
10 kettle bell swings (Russian swings for JV)
8 burpees over bar
6 shoulder press

November 24, 2015

Warm up:
200m run
3x
10 Air squats
10 good mornings
10 ring rows
Then 200m run

Skill:
8min EMOM
Hang clean pull
Hang clean high pull
Hang power clean

MetCon:
4rds
6 hang power cleans
6 front squats
6 HR push ups

If any left over time:
Varsity: 3x10 hip ext
JV: 3x10 good mornings

November 21, 2015

Warm up:
Relay races

Strength:
6x5 back squats
Varsity increase weight each time
JV work on technique use training bar

MetCon:
10min AMRAP
10 kettle bell swings (Russian swings for JV)
8 burpees over bar
6 shoulder press

November 19, 2015

Warm up:
Suicide relays
Review jump roping (singles for JV, double unders for varsity) - 5-8min

MetCon:
10min AMRAP:
20 double unders (or 10 attempts, 20 singles)
10 Deadlifts
10 pull ups

After MetCon strength:
Use bar from Deadlifts (take weight off if needed)

5x5 front squats
1min rest between sets

November 17, 2015

Warm up:
3x
1min row
10 good mornings
10 push ups
10 wall squats

MetCon:
3Rds:
300m row (for those not proficient in rowing, have
Them row for 1min)
10 burpees to plate
10 alt DB snatches

With any time left:
3x5 back squats

November 10, 2015

Warm up: (5min)
Suicide relays

Strength & Movement: (15min)
Varsity: 6x3 hang power snatch
JV: technique w/ training bars

Review thrusters - 3min

MetCon
8min AMRAP:
10 box jump overs
10 Thrusters
10 t2b

November 7, 2015

Warm up: (8min)
Dodgeball

Movement: (15min)
Varsity: squat clean, work up to a heavy single
JV: medball squat cleans, 6x3 (if you finish before varsity, go over box jumps and find the right height for them to jump to)

MetCon:
7min AMRAP:
7 deadlifts
7 box jumps
7 pull-ups

November 5, 2015

Warm up:
200m run
2x: 10 good mornings
10 ring rows
10 air squats

Skill: Sumodeadlift high pull & medball jump squats

MetCon:
4 rds:
1 rope climb (sub = 3 assisted)
10 Sumodeadlift high pulls
15 (varsity: medball) jump squats

Core (if time):
3x10 hip ext - varsity
3x10 good mornings - JV

November 3, 2015

Warm up:
3x
200m
10 Air squats
10 SPT
10 ring rows

Skill:
Rope climbs, teach the assisted rope climbs as well
(RC will be in WOD on Thursday)

MetCon:
400m run buy in (200m for JV)
3rds:
10 OHS
5 burpees over bar

400m run buy out (200 for JV)

If time left:
Varsity: 2x10 hip ext
JV: 2x10 GM with PVC or training bar

October 31, 2015

Warm up:
Dodgeball

MetCon:
12min AMRAP:
2 person teams

Teammate A (pacer): 200m run
Teammate B:
6 Goblet Squats
6 KB swings
6 box jumps/step ups

If there is time left:
3x15 partner med ball sit ups

October 27, 2015

Warm up: (5min)
1min row
3x:
10 wall squats
10 good mornings
5 burpees

Skill: (10-12min)
Handstand push ups
*make sure to do wall walks in progressions*

Review hang power cleans (5min)

MetCon:
Varsity:
3rds:
5 handstand push ups (sub: 2 wall walks, or 10sec handstand hold)
5 hang power cleans
5 burpees over bar
Then, 500m row buy-out

JV:
3rds:
5 handstand push ups (or 2 wall walks)
5 hang power cleans
5 burpees over bar
Then, 300m row buy-out

*15min time cap*

October 24, 2015

warm up: (8min) sharks and Minos (use the flag football flags)

Skill: (8-10min)
Varsity - double unders
JV - single unders, if they have good single unders have them go to varsity to work on doubles

MetCon:
Varsity -
10min AMRAP:
20 double unders (or 15 attempts)
15 deadlifts
10 wall balls

JV -
10min AMRAP:
30 singles
15 KB deadlifts
10 wallballs

If there's time at end:
3x30sec hollow rock holds (most of the kids the last time we did this were not able to use proper form with their hands overhead so have them keep hand by the side and stay in hollow position - if form permits, have them put hands over head)

October 22, 2015

warm up:
Shuttle run variations

Strength (12min)
Varsity: 6x3 push press, increase weight each time
JV: technique, training bar practice

MetCon:
Varsity:
3rd:
400m run
15 push press
10 T2B

JV:
4rd:
200m run
8 push press
6 T2B

October 20, 2015

warm up: 5 min
X3: (as a group)
200m run
10 good mornings
10 kneeling push ups
10 air squats (slow)

If there are 2 trainers:
Varsity: (15min - 5min to review and 10min to lift)
Build up to a heavy single power snatch

JV: (15min - 6-8min to review, 6min EMOM)
DB snatch
6min EMOM:
6 alt DB snatches

If only one trainer then have everyone do the DB snatch EMOM

MetCon:
3rds:
200m run
12 alt lunges (varsity hold bumper plate OH)
6 HR push ups

If any extra time:
Max dead hang on pull up bar x2

October 17, 2015

Warm up: 5 min
Agility ladder drills, hurdles
Side shuffles, inch worms, bear crawls, high knees, butt kick, etc up and back in the gym

Strength: (15min)
Varsity: 6x3 back squats - increase weight each set
JV: 6x3 back squats - have them go slow and focus on technique of squatting, not bottoming out, keeping chest up and hips back. Do them tempo style so they don't rush

MetCon:
6min AMRAP:
10 Sumodeadlift high pull (varsity can use barbells, JV use KB)
5 Pull ups

Core (if there is extra time):
3 max effort holds on pull up bar - have them bring their knees up to 90 degrees

October 13, 2015

warm up:
200m run
10 Ring rows
10 Tempo Air Squats
10 Good Mornings

Skill: Pull Ups
*split the JV and Varsity and have them do the progressions separately so there is not so much distraction*

MetCon:
8min AMRAP:
5 Pull-ups
5 KB swings
5 push ups

October 8, 2015

warm up:
Stay on the 200m loop:
Run 200m, then 100m of each:
Butt kicks
Back pedal
Side shuffle each side
Karyoka
200m run

Strength:
12min:
Varsity: 6x3 Push Jerks
JV: go over technique with PVC and training bars
*focus on the speed of the hips but getting open all the way in the jump*

MetCon:
Team WOD - one person works at a time, split up reps as needed
24-12-6
Thrusters
Lateral burpees

October 6, 2015

warm up:
2x:
200m run
5 air squats (slow)
10 wallball throws
10 ring rows

Strength:
Varsity: 12min to work up to heavy single squat clean
JV: 5x5 Front Squats (work on not bottoming out in the squat and keeping core integrity)
if there is extra time with JV, go over power clean with pvc

MetCon:
Varsity:
3rds:
400m Run
10 wall balls
10 power cleans

JV:
3rds:
200m run
10 wallballs
10 KB deadlifts

October 3, 2015

Warm up: dodgeBall

Strength: (split them up for this)
Varsity: 8x1 hang power snatch ( they can increase weights they go)
JV: technique, pvc& training bar

MetCon:
4 rds:
15 box jumps (JV jump to plates)
10 KB swings
5 burpees

October 1, 2015

Warm up:

1 min of jog in place call out up-downs every 10sec

5 Wall walks

5 active shoulders on pull up bar

10 good mornings

1 min of jog in place call out up-downs every 10sec

Strength:

Varsity: 5x3 push press (increase weight each time)

JV: go over technique with pvc and training bar

MetCon:

10min AMRAP:

5 shoulder press (JV use DB)

5 T2B

10 alt lunges (varsity hold DB for weight)

If time post-wod:

3x10 hollow rocks

September 29, 2015

Warm Up:
Agility Ladder, plyometric movements - lunges, broad jumps, bear crawls, etc

Strength (15min):
Varsity: 3RM back squat (teach them how to spot each other)
JV: 8x3 Back Squat

MetCon:
21-15-9
Wallballs
Deadlifts (JV with KB - varsity with BB)

September 24, 2015

warm up:
Up & Back:
High knees, butt kicks,
Inchworms, bear crawls
Frog walks, side shuffles
Burped broad jumps, backwards run

Strength/Technique:
JV: technique of Push Jerks
*make sure to work a lot on the jump & land so that they open they're hips, as well as the aggressiveness of the jump*
**JV will also include those kids who have not gone through any push jerk technique- regardless of age- and those who need work on the technique**
Liam
Josh
Ethan (younger one)
Jake (he may use a 33 bar but needs to slow down the movements before adding weight)
Havi
Colton (if he comes)


Varsity: 5x3 Push Jerks
*Give them 2-3sets to warm up to a working weight so that all 5 sets are at a challenging weight*

MetCon:
8min AMRAP
10 deadlifts
10 t2b

September 22, 2015

Warm Up:
3x
200m run
10 step ups
5 Ring Rows

MetCon:
For Time:
400m Run
15 Box Jumps
3 Rope Climbs
400m Run
3 Rope Climb
15 Box Jumps
400m Run

Post-WOD: 50 partner med ball sit-ups

September 19, 2015

Warm up: dodgeball

Strength: 6x2 power snatches

MetCon: 21-15-9
Deadlift
HR push ups

September 17, 2015

Warm Up:
High knees, butt kicks, side shuffles, lunges
Hollow holds, push ups

Skill: Handstand Push-ups

MetCon:
5rds for time:
15 KB swings
10 wallballs
5 handstand push ups

Core: 3x20sec hanging L-holds

September 15, 2015

Warm up:
3x: 200m run
5 assisted rope climbs
5 push ups
5 broad jumps

Skill: Rope Climbs

MetCon:
14min AMRAP:
200m run
7 toes to bar
5 burpees
1 Rope climb (sub 1:2assisted rope climb)

Core: 3x10 hollow rocks

September 12, 2015

warm up: agility ladder/hurdle drills, speed drills

Skill: pull-ups

MetCon:

12min AMRAP

200m run

7 pull ups

5 burpees

3 power clean 

September 8, 2015

Warm Up:
Agility ladder/hurdle & speed drills

Skill:
Double unders

MetCon:
10 reps to 1 rep
Deadlifts
Double Unders

Recover, then:
6 x100m Sprints (give 1min rest between sprints)

September 5, 2015

Warm Up:
200m run
3x:
10 tempo wall squats
10 ring rows
10 kneeling push-ups
Then a 200m run

Strength:
3RM back squat

MetCon:
3- 3min AMRAPs (rest 2 minutes between each)
5 Jumping Air squats
5 HR push ups

5 burpees
5 pull-ups

5 wall balls
5 unanchored sit ups

September 1, 2015

Warm Up:
200m Run
3x:
10 wall tempo squats
10 Good Mornings
10 Kneeling Pushups

Skill: Handstand push ups (go over how to roll out, tripods, wall walks, kicking up on wall)
*There are several new kids who havent even seen handstand push ups yet, so take a few minutes going over hollow positioning and how to keep the shoulders active when upside down

MetCon:
400m Run Buy In
Then,
21-15-9
Deadlifts
Wall Balls
Then, 400m Run Buy Out

August 29, 2015

Warm up:
Up and back:
Inch worms, side shuffle, karaoka, burpee broad jumps, etc.

Skill:
Pull ups

MetCon:
15min Rotating EMOM:
1: 6 thrusters (at tempo - one coach count out reps so they don't speed through)
2: 6 pull-ups
3: 6 burpees over bar

Post WOD core:
3x10 hollow rocks (last time we did these most kids had to modify by keeping there hands by their hips)

August 26, 2015

Warm up:
3x:
200m run, 10 good mornings, 10 wall squats (slow on tempo), 5 burgers

Strength:
15min: 1 rm power clean

MetCon: (use ~60% of 1rm)
3rds:
10 hang power cleans
10 front squats
10 burpees over bar

Make sure they foam roll/stretch back and quads/hips

August 19, 2015

Warm up:

Agility/4 corners drills

Strength:

5x5 back squats

MetCon:

6min AMRAP:

10 wall balls

10 KB swings

2min rest, then

6min AMRAP:

10 overhead alt lunges

10 pull-ups 

August 15, 2015

Warm up: dodgeball

Strength: 5x3 Deadlifts, sets every 2 min - count out the reps for them so they move through it with thought

Skill: Toes to bar (ziggy if you can't demo t2b bc of shoulder I'll be there)

MetCon:
5rds:
200m run
10 toes to bar
5 burpee broad jumps

Spend 5-10min (depending on time) going over foam rolling and showing them some stretches - hamstrings, quads, glutes and latts

August 12, 2015

Warm Up:
Suicide Relays
Squat Therapy

12min Alt EMOM:
Odds - 6 Front Squats
Evens - 30sec of plank hold

MetCon:
10min AMRAP:
16 Alt DB Snatches
8 Burpee Broad Jumps

August 1, 2015

Warm Up: Dodgeball

WOD:
4rds:
10 push press
20 lateral jumps

Post-WOD:
8x50ft sled drags
(4 front drag, 4 back drag)

July 29, 2015

Warm up: agility ladder, hurdle & speed drills

Skill: Pull ups

WOD: 10 min EMOM
Odd - 5 Overhead squats
Even - 3 pull-ups, 3 burpees

Post-WOD:
6x 100m sprints, 1min rest between bouts

July 25, 2015

Warm Up:
200m run
10 wall squats
10 shoulder pass throughs
10 push ups
10 good mornings
X3

Strength:
4x10 Back squat - 2min rest between sets

MetCon:
21-15-9
Power Clean
Burpees over the Bar

July 18, 2015

Warm Up:
Agility Ladder drills
Dynamic: burpee broad jumps, inch worm, walking lunges, bear crawls
10 push ups, 10 jumping ring dips

Strength/skill:
8min EMOM: 5 ring dips

MetCon:
4rds
10 push press
200m sandbag carry
*make sure to show them how to safely carry the sandbag over the shoulders*

July 11th, 2015

Warm Up:
1 min row
2x:
10 wall squats
10 ring rows
10 SPT

Strength:
5x3 Back Squat

WOD:
100Ft Farmer Carry

Then, 3RFT:
250m Row
10 pull ups
10 HSPU (scale: 3 wall walks)

100Ft Farmer Carry

July 4, 2015

Warm Up:
Suicide relays
Use different movements each round - running, backwards run, crab walks, duck walks, bear crawls, etc.
Spend a few minutes practicing/reviewing double unders after the warm up - a few kids are starting to get them but most are doing attempts.

Strength: Heavy single squat clean (15min)

MetCon:
21-15-9-6-3
Double Unders
Toes-to-bar

July 1, 2015

Warm Up: Agility Ladder & Hurdle Drills

Skill: Split Jerk (15 min)
*Work up to using barbells and a light weight for technique*

MetCon: 
"Little JACK"
12 min AMRAP:
10 Push Press
10 KB Swings
10 Box Jumps

June 27, 2015

Warm Up: 
"Hungry, Hungry Hippo" (5-8min)
*Set up cones in a large square perimeter and place 10-15 medicine balls in the center
*Divide kids into teams (between 2-4 teams) and position teams at cones
*On "go", one player from each team will do a burpee, run to the med balls and returns to team with one medball, then next player will go
*Game continues until all medballs from the center are gone - team with the most at the end wins

Change up teams, and beginning exercise movement (one game use burpees, next game have them start from pull up rig and do a pull up, etc) if the game goes quickly.

Strength: 8min EMOM: 5 Barbell Thrusters
*Have them do each rep on the count of a coach - they tend to speed through the movements so hopefully this will slow them down and allow proper form*

MetCon:
4RFT:
8 Pull-ups
12 KB SDHP

Core (if time): 3x10 Hollow Rocks - we did these with the kids a few weeks ago, have them put their hands by their sides rather than overhead

June 2, 2015

6-2-15

Dynamic warm up

Skill: Kipping pull ups or butterfly pull ups

Metcon: 6 tabata rounds of each in a row every rep counts

              Pull ups

              Wall balls

              Push ups

              Double unders

May 28, 2015

5-28-15

Dynamic Warm Up

Strength: Back Squat 3 x 5

MetCon: 3 Rnds for Time
               400m Run
               10 Push Ups
               10 Pull Ups

May 21, 2015

5-21-15

Dynamic Warm Up

Skill: HSPU

MetCon: For Time
               300m Row
               3 Rds
               10 DB Snatches
                Walking Lunges Length of Gym w/ DB in Goblet Position
               300m Row

May 19, 2015

5-19-15

Dynamic Warm Up

MetCon: 18 min Alt EMOM
               1. 5 Front Squats
               2. 10 Burpees over the bar
             
Core: 50 ab mat sit ups

April 30, 2015

4-30-15

 Dynamic warm up

Skill handstands and handstand walks

MetCon: 21 - 15 - 9

               Deadlifts 

               Box Jumps

               HSPU

April 28, 2015

4-28-15

Dynamic Warm Up

Strength: V: Deadlift 1 RM
               JV: Deadlift 3 RM

MetCon: For Time
               400m Run
               2 Rnds
               15 T2B
               15 Push Ups
               15 Air Squat
               400m Run

April 25, 2015

4-25-15

Warm up dodge ball

Metcon: 4 rnds

              1 min air squats

              1 min burpees

              1 min pull ups

              1 min lunges w/ DB in hands

              1 min rest

April 23, 2015

4-23-15

Dynamic Warm Up

Strength: Push Press 5 x 5

MetCon: 4 x 400 Runs Start ever 3:30

April 21, 2015

4-21-15

Dynamic Warm Up

Skill: Double Unders

MetCon: 20 Min Alt EMOM
                1. 25 Double Unders
                2. 5 Front Squats (65%)
                3. 10 Pull Ups
                4. 15 Sit Ups

April 18, 2015

4-18-15

You guys think you are good on the agility ladder?

Speed!!

Warm Up: Dynamic with Agility Ladder

Strength: Hang Power Snatch

MetCon: 21-15-9

              Box jumps

              Deadlifts

              Ring dips

April 16, 2015

4-16-15

Dynamic Warm Up

Skill: Rope Climbs

MetCon: 10 Min AMRAP
                Max Reps Front Squats
                1 Rope Climb
                Max Reps Push Ups
                1 Rope Climb
                At go athlete does front squats till failure and then does a rope climb
                After rope climb athlete does push ups till failure then does a rope climb
                After 2nd rope climb athlete goes back to front squats till failure and continues to alternate

April 11, 2015

4-11-15

Dynamic warm up

Strength: push jerk

               V: 5x5

               JV: 5x3

Metcon: 1 mile run

April 9, 2015

4-9-15

Warm Up: Dynamic Warm Up

Strength: Squat Clean
                V: 1 RM
                JV: 5 x 2

MetCon: 10 Min AMRAP
               5 Pull Ups
               10 Push Ups
               15 Air Squats

March 31, 2015

3-31-15

Warm Up: Dynamic

Strength: Strict Pull Ups 4 x Max Reps or 5 x 5 if band is required

MetCon: Varsity:
               10 - 1 Reps for Time
               Cal Row
               Thrusters

                JV
                10 min AMRAP
                150m Row
                10 Thrusters

March 28, 2015

3-28-15

Warm Up: Dynamic

MetCon: Mo's 11 Colossal Doughnuts!!
               11 Min AMRAP
               11 Burpees
               11 C2B Pull Ups
               11 Front Squats
               1 Rope Climb
               11 HSPU
               11 T2B
               11 Deadlifts
               1 Rope Climb
               11 Box Jumps
               11 KB Swings
               11 Power Cleans
               1 Rope Climb
               11 Push Ups
               11 Wall Balls
               If there is time remaining restart at the beginning
 

March 24, 2015

3-24-15

Warm Up: Dynamic

Strength: Overhead Squat 3 x 5

MetCon: 21-15-9
               Deadlifts
               Lateral Burpees
               Sit Ups

March 19, 2015

3-19-15

Warm Up: Dynamic w/Gymnastic

Skill: Handstands, HSPU, Handstand Walks

MetCon: 24 Alt Tabata Rnds of
               HSPU
               Front Squats
               T2B

March 17, 2015

3-17-15

Warm Up: Dynamic

Strength: V: Barbel Complex x 6
                     1 Power Clean
                     1 Hang Squat Clean
                     1 Push Jerk
                     1 Split Jerk

                JV: Power Clean 10 x 1

MetCon: 4 Rnds For Time
               200m Run
               10 Deadlifts
               10 Box Jumps

March 12, 2015

3-12-15

Warm Up: Dynamic

Strength: V: Back Squat 3 x 10
                JV: Back Squat 3 x 5

MetCon: 12 Min AMRAP
               200m Run
               10 KB Swings
               10 Goblet Squats

March 10, 2015

3-10-15

Warm Up: Dynamic Warm Up

EMOM 1: 10 Mins
                  Odd: 5 Strict Pull Ups
                  Even: 30 Seconds double unders or base jumps

EMOM 2: 10 Min
                  Odd: 10 Wall Balls
                  Even: 10 Burpees

March 7, 2015

3-7-15

Warm up: dynamic

Metcon: 15.2

March 3, 2015

3-3-15

Warm Up: Dynamic Warm Ups

Strength: V/JV: Shoulder Press 5 x 5

MetCon: For Time
               21-15-9
               Wall Balls
               Pull Ups (1.5 to 1 ring rows)
               HR Push Ups

February 28, 2015

Warm up: 3x 1 min base jump

                     10 jump squats

                      10 push ups

Metcon: 15.1

               9 min amrap

               15 t2b

                10 deadlifts

                5 snatches

           

               6 mins

               Max clean and jerk

February 26, 2015

2-26-15

Warm Up: 3x Agility Ladders
                       5 Wall Walks
                       10 Wall Squats
                        5 Power Jumps


Skill: Double Unders

MetCon: For Time
               40 Double Unders
               20 Front Squats
               30 Double Unders
               15 Front Squats
               20 Double Unders
               10 Front Squats
               10 Double Unders
               5 Front Squats

February 24, 2015

2-24-15

Warm Up: Movement Relays



Skill: HSPU and Wall Assisted Handstand



MetCon: Varsity: Macho Man
                             EMOM ALAP
                             3 Power Cleans
                             3 Front Squats
                             3 Push Jerks

                 JV: 10 MIN AMRAP
                        3 Power Cleans
                        6 Front Squats
                        9 Push Ups

February 19, 2015

2-19-15

Warm Up: 3x

                 Bear crawl

                 10 wall squats

                  Power skips

                  Dead bugs

Strength: V: back squat 5 x 5

               JV: back squat 3 x 5

MetCon: varsity

              10 - 1

               Cal row

               Burpees

               JV

               8 min AMRAP

               75m row

               10 burpees

February 14, 2015

Warm Up: movement relays

Skill: HSPU

Metcon: 20 min alt emom

              Work in pairs w similar ability to share weight but start at different stations

              1. 8 back squats

              2. :45 max distance row

              3. 8 hspu or feet elevated push ups

              4. 8 power cleans

              

February 10, 2015

2-10-15

Warm Up: 3x 1 min row
                       10 shoulder passes
                       10 wall squats

Strength: V: 6 min EMOM 3 pos snatch
                JV: Snatch 3 x 3

MetCon: 2 Rnds for Time (JV 20 of everything)
               30 HR Push Ups
               30 Air Squats
               30 Ab Mat Sit Ups
               30 KB Swings

February 7,2015

2-7-15

Warm up: 3x 1 min BASE jumps

                 10 push ups

                  10 jumping air squats

Strength: V: push press 5x5

               JV: 5x3

MetCon: 4 rnds for time

              10 DB thrusters

               10 T2B

               30 double unders

               

February 3, 2015

2-3-15

Warm Up: Movement Relays

Skill: Clean progressions and technique

MetCon: "New England Patriots"
                 12 MIN AMRAP
                 4 Squat Cleans (Super Bowl Titles)
                 8 Pull Ups (AFC Championships)
                 16  Burpees (Divisional Championships)

January 31, 2015

1-31-15

Warm Up: movement relay race

Metcon: 20 min AMRAP 

              Teams of three

               1. 15 burpees

               2. 5 deadlifts

                   5 DB push press

               3. Rest

               Rotate when teammate is done with burpees

January 29, 2015

1-29-15

Warm Up: 3x 10 Push Ups
                       10 Inch Worms
                       1 Min Row

Skill:  Handstands and HSPU

MetCon: 3 Min AMRAP
               4 HSPU
               4 Air Squats

              1 Min Rest
             
              3 Min AMRAP
              6 Wall Balls
              6 T2B

              1 Min Rest
 
              3 Min AMRAP
              8 HR Push Ups
              8 Med Ball Thrusters
             

January 27, 2015

1-27-15

Warm Up: 3 x agility ladder into sprint
                        10 burpees
                        10 Shoulder Passes
                        10 Good Mornings
                       

Skill: Double Unders

MetCon: 14.1
                10 Min AMRAP
                15 Power Snatches 75/45
                30 Double Unders

January 22, 2015

1-22-15

Warm Up: 2 x Agility Ladder
                        10 Ring Rows
                        10 Push Ups
                        Burpee Broad Jumps

Skill: Rope Climbs/Muscle Ups

MetCon: 5 Rnds For Time
               10 Front Squats
               5 Push Press
               1 Rope Climb

January 20, 2015

1-20-15

Warm Up: 2 x 1 min jump rope
                        10 toe grab and stand
                        10 overhead squat with PVC

Strength: V: 12 Mins to set 1RM Deadlift
                JV: Deadlift 4 x 5

MetCon: 12 Min AMRAP
               200m Run
              10 Thrusters

January 15, 2015

1-15-15

Warm Up: 2 x 200m Run
                        10 Ring Rows
                        10 Air Squats

Skill: T2B

MetCon: For Time
               30 T2B
               30 Wall Balls
               30 Burpee Box Jumps
             

January 13, 2015

1-13-15

Skill: 2 x 1 min Row
                10 ring rows
                10 Good Mornings

Strength 1: V: Push Jerk 4 x 3
                   JV: Push Jerk 3 x 3

MetCon: V/JV
               8 Min AMRAP
               10 KB Swings
               7 Burpee Pull Ups