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Monday, 6/18/2018.

WARM UP:
350 m row or 400 m jog
2 x rounds of “Cindy”

WORKOUT:
Part I: “ISABEL” = 30 snatches for time

PART II:
25 x sit ups
30 sec HS anyway
10 cal bike sprint
30 sec HS anyway
25 x sit ups

Thursday, 6/14/2018.

WARM UP: Bikes

WORKOUT:
5 min AMRAP
1 x rope climb
10 x box jump

5 min AMRAP
7 x WB
7 x Burpees

AFTER WOD: Skill sheets

IMG_0760

Tuesday, 6/12/2018.

WARM UP:
Group DU practice then 2 sets
2 x forward rolls -> 2 x broad jumps -> 10 x push ups

SKILL/STRENGTH PRACTICE:
2 x 5 min stations
(a) HS
(b) 20 x beat swings -> 5 x strict pull up -> 10 x t2b

WORKOUT:

Partner tag team 8-10 rounds or 12 min cap
5 x hang power snatch
10 x s2s hop over barbell
100 m sprint

Monday, 6/11/2018.

YOGA TODAY!

WARM UP: 400 m run + tumble

FOCUS:
KIDS:group practice BS and DL

PT/T: Complete 3 x 5
– Backsquat
– Deadlift

Quick finish: Tabata Row

Thursday, 6/7/2018.

WARM UP:
DODGEBALL

SKILL/STRENGTH PRACTICE:
SKILL SHEETS

WORKOUT:
Partners:
(A) max cal row

(B) complete 1 rounds of 10 x zotts press + 50 ft WL

Tuesday, 6/5/2018.

WARM UP:
Rowing

Balance beam -> rolling drill

WORKOUT:
4 rounds:
6 x squat cleans
200 m run
12 x push ups

Monday, 6/4/2018.

WARM UP:
Tic Tac Toe relay

SKILL/STRENGTH PRACTICE:
1. DU

2. Snatch (prep with PVC)

WORKOUT:
1 x wall crawl
5 x pull ups
bounding box jump

Thursday, 5/31/2018.

WARM UP:
2 sets:

• 10 x jumping pull ups -> 5 x negative push ups -> 10 x OHS

SKILL/STRENGTH PRACTICE:
wobble disk hold 15L/15R -> plank tap line -> 15 x 1 leg MB toss -> 30 sec HS -> 15-30 sec support hold

7 min to practice
1 x rope climb
bounding box jumps

WORKOUT:

Part 1: 400 m run + 50 squats times
Part 2: 100 x battle ropes with partner

Tuesday, 5/29/2018.

WARM UP:
army crawl -> cart wheels -> 20 sec mnt climbers
WL -> rolls -> 20 sec bar hang
-> cart wheels -> 20 sec

SKILL/STRENGTH PRACTICE:
Station 1: Paralettes – frog stand

WORKOUT:

PT/T:TEAMS OF 2
30 x DL ->25 x cal on bike
20 x DL -> 100 x DU
10 x DL -> 50 x MB sit up throw

Monday, 5/28/2018.

MEMORIAL DAY – NO CLASSES! Normal class times will resume tomorrow. Enjoy the day!

Memorial Day, originally called Decoration Day, is a day of remembrance for those who have died in our nation’s service. Go here for a good Memorial Day History!
http://www.usmemorialday.org/backgrnd.html