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