Feb 11, 2016

Strength:
12min Alt EMOM:
Odd- 5 push jerks
even - 30sec jumping rope

Metcon:
21-15-9
Goblet squats
T2B (v-ups sub)

Feb 9, 2016

strength:
5x3 push press

Metcon:
3rds, 1 min at each station
Rowing
KB swings
Burpees
Rest

Feb 6, 2016

Strength:
5x5 Front Squats

Metcon:
21-15-9-6-3
Deadlifts
Wallballs

Core (if extra time): 25 partner medball sit ups

Feb 4, 2016

Strength:
5x3 shoulder press

Metcon:
10 min AMRAP
15 wallballs
12 KB deadlifts
9 pull ups

Feb 2 2016

warm up: shuttle sprint relays

Skill: handstand push ups

Metcon: 15-12-9
Wallballs
Handstand push-ups
Burpees

January 21 2016

Warm up: dodgeball

Skill: t2b

Metcon:
15-12-9
Thrusters
T2b

January 19, 2016

Warm up: up and back in gym:
High knees, butt kicks
Inch worms, bear crawls
Side shuffles, karyoka
Burped broad jumps, etc

Strength:
5x5 push press

Metcon:
10min AMRAP
15 KB swings
15 burpees

January 14, 2016

Warm up:
Tabata x3: jumping jack, mtn climbers, burpees
10 wall squats
10 ring rows
10 push ups

Skill: pull ups
If they have pull ups - do 8mim EMOM of 3 pull-ups

Metcon:
21-15-9
Front squats (goblet squat for JV)
HR push ups

January 12, 2016

warm up: relay runs

Skill: handstand push up practice

Metcon:
12min AMRAP:
300m row
10 burpees to plate
10 Alt DB snatch
10 t2b

Jan 9, 2016

Warm up: dodgeball

Skill: T2B

Metcon:

4RFT

15 wall balls

10 KB swings

5 T2B

Post WOD (if time): 25 abmat sit ups

January 7, 2016

warm up:
Shuttle sprint relays

Strength:
5x3 push press

Metcon:
5RFT
10 wallballs
10 anchored sit ups
10 HR push ups

Jan 2 2016

Strength: 3 RM back squat

MetCon: 3rds:
250m row (500m for varsity)
15 KB swings
15 hr push ups