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Thursday, 8/17/2017.

WARM UP: 

400 m buddy run
line drills then group challenge…accumulate 30 sec of the following:
ring/bar support
static hang or chin over bar
squat hold on wall

SKILL/STRENGTH:

PRACTICE A SKILL OF YOUR CHOICE OR L-1 TEST OUT SHEETS

WOD:

Partners alt for 3 rounds each: MB Deadlift toss -> MB sprint -> MB WL

Tuesday, 8/15/2017.

WARM UP: 

KIdS: obstacle course with tarzan swings

PT & T: 350 m row, then shoot thrus -> 30sec hang -> lunges -> 30 sec L sit

SKILL KIDS: balance beam and rolling drills

STRENGTH FOR PT & T: 10 min to work up to a heavy set of 1 x PC or practice 5 x 3

WOD:

3 rounds – 2 min rest
prowler sprint
1 x wall climb

Monday, 8/14/2017.

WARM UP: 

Jump rope / DU practice
2 rounds of push ups, RR, lunge steps

SKILL :
#1 Skin the cat & OH sit ups

#2 review the squat

WOD:

KIDS: alt partners
7 x thrusters
7 x burpees
1 x shuttle run

PT & TEEN: Partners

50 x thrusters
then 2 rounds each of
10 x burpee over bar
1 x shuttle sprint
then 30 x thrusters

Thursday, 8/10/2017.

WARM UP: 

• 400m buddy run
• High tech drills on speed ladder + upside down + lateral hops
• Squat Koosh Ball

STRENGTH WORK:Work with a partner to complete 4 rounds each
3 x strict press -> 5 x push press -> 3- 5 x high box jumps

WOD:

KIDS: Tabata ROW

PT & T: Tabata Bike

Tuesday, 8/8/2017.

WARM UP: 

Kids
shuttle drills + monkey bar travels

PT & TEENS
15 CAL BIKE + group KB warm up with adults

SKILLS:
Kids – practice pick ups aka Deadlifts

PT & TEENS – 2-3 rounds
1 x rope climb variation
10 x true push ups

WOD:
KIDS
4 rounds
7 x front sq -> 14 x jump rope -> 7 x sit ups

PT & TEENS
3 rounds
10 x DL
35 x DU

Monday, 7/31/2017.

WARM UP: 

Rowing & bodyweight drills

SKILL WORK: stability on rings, 1 legged

WOD:
3 rounds
200 m run
15 x hang power snatch

Thursday, 8/3/2017.

WARM UP: 

DUMP ROPE DRILLS
30 stations

WOD:
BB COMPLEX – 4 rounds
x hang power snatch
x back rack lunge
x strict press

Thursday, 7/27/2017.

YOGA TODAY FOR K & PT

WARM UP: 

• Ladder drills + line drills
• 2 x 30 sec
  wt superman flies
  in/outs
  ren rows

SKILL/STRENGTH FOCUS:

SNATCH & OHS

• 10 x OHS
• 5 x 3 x HPS + 1 OHS
• 3 x 1 HPS AHAP

WOD:

400 m re-test

Tuesday, 7/25/2017.

WARM UP: 

WOD:

Part 1:RETEST 400 m SPRINT

Part 2:
21-15-9
x box jumps
x OH SIT UPS

Thursday, 7/24/2017.

WARM UP: 

30 sec each sec Jump jacks -> high knees -> mnt climbers
then do 2 sets of
8/8 1 leg jump to balance
10 x v ups or k2c
15 sec HS

SKILL/STRENGTH FOCUS:
RINGS & BALANCE DRILLS

WOD:

1/2 “CINDY”
5 x pull ups
10 x push ups
15 x squats