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Tuesday, 8/14/2018.

WARM UP: Jump rope drills & DU practice

PARTNER WORKOUT

Part 1: 30-20-10 reps of
C&J
box jumps

Part 2: Immediately after part 1…
400 m sprint
50 x sit ups

Monday, 8/13/2018.

WARM UP:
Ladder drills

WORKOUT
4 rounds of hero wod
13 x DL
17x WB
200 m run

Tuesday, 8/7/2018.

WARM UP: 5 min choose your own

WORKOUT

Part 1: Partners
1 round each of 100 ft sandbag sprint + 50 ft sandbag WL
complete 50 x BS
1 round each of 100 ft sandbag sprint + 50 ft sandbag WL
complete 50 x DL

Part 2: Core
30 sec plank + 30 s2s twist
20 sec back plank + 20 DB OH sit ups
10 sec seated leg raise + 10 x v ups

Monday, 8/6/2018.

WARM UP:
1 M single under + 1 min DUs or practice

Workouts

Part 1. Agility focus – 3 x agility course

Part 2. Interval training with ISO holds

Monday, 7/30/2018.

WARM UP: 2 rounds of Cindy

STRENGTH
PT: 20 min of PC & Jerk + finisher

Teens: CrossFit Total + finisher

Thursday, 8/2/2018.

WARM UP:
Slow bike, fast bike
30 sec active hang
PVC passes & OHS
Pushups
Bottom of support

SKILL/STRENGTH PRACTICE
3-4 sets
3 x strict HSPU/ parallette progression
3 x Kip pull up
10 x wt v up

WORKOUT
3 sets
ME bench press at 70% 3 rep heavy
12 x heavy DB LUNGE

Tuesday, 7/31/2018.

WARM UP:
kB drills
SKILL/STRENGTH PRACTICE
4 sets
5 x sumo DL
3 x seated box jump
Pull/ push max effort

WORKOUT
3-6-9-6-3 x hang power snatch
15-30-45-30-15 x DU

Thursday, 7/26/2018.

WARM UP:

400 m run
5 x PVC pass
8 x ring rows
8/8 1 leg step up
10 x seated DB press
10 x plate forward squats
HS HOLD

STRENGTH
1-2 Full Set
x Strict HSPU
x DB rows
x kipping HSPU
x post delt holds

3 sets – 1 min rest
6 x HPC
12 X FRWD LUNGE

CORE:
Wt bear crawl ->
L sit hold
Wt bear crawl <-
hold hold pass

Tuesday, 7/24/2018.

WARM UP: zig zag run -> high hops -> wall climbs
Rolling drills

SKILL/STRENGTH PRACTICE
2 sets
5 x strict chin up
8 x hardest push up
30 sec oblique plank

WORKOUT
Partners: 5 rounds each
5 x DL
7 x burpees
Immediately after…
35 Cal on bike
70 x Squats

Monday, 7/23/2018.

WARM UP:
Partners complete 1x in order
1 leg alt throw -> squat throws -> sit ups throws -> fr roll down mat

+ Squat hold cone challenge

SKILL/STRENGTH PRACTICE
3 sets
superman hold w pvc – 15 sec
hollow hold w pvc 15 sec
1 x max broad jump

WORKOUT
Part 1:
Kneeling power throw to wall
DU
Wt sprint

Part 2: 50 x squats for time