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Thursday 6/22/2017.

Warm UP:RELAY WITH A PARTER
Partners alternate so each person hits each station 1 x
10 x squats —- squat hold
5 x burpees —- hollow hold
10 x grasshoppers — plank hold

SKILL
CHOOSE: HS-PULL UPS-ROPES

WOD

KIDS
Running- Mini “Annie”
5 rounds
7 jump ropes or DU
7 sit ups
50 m sprint

PT&T
Part 2: 1/2 “Annie”
25-20-15-10-5 Reps of
Double under/jump rope
secured AM sit ups

Tuesday 6/20/2017.

Warm UP:
2 rounds:
30 sec DU -> 30 sec HS or wall crawl hold -> 30 sec superman hold -> 30 sec L leg hold with arms up -> 30 sec R leg hold with arm up

SKILL
Work with a partner
10 x alt back facing underhand medicine ball throws
20(total) x seated OH MB throws
10 x each lying MB rebound catch and throws
20(total) x alt lying head facing MB throw catch

WOD
EMOM 8 MIN
ODD: 7 x POWER clean/HPC
EVEN: 7 x burpee over bar

Monday 6/19/2017.

Warm UP:
2 rounds of
10 x 1leg s2s hop each leg + 5 x PVC pass + 5 x OHS + 5 x press + 10 x OHWL
5 x strict chin ups or 10 x underhand ring rows -> 10 x push ups -> 30sec squat hold against wall

SKILL
KIDS: Plank games
1:00 – 360-spin races
1:00 – cross-hand claps
1:00 – alternate forearm to hands
1:00 – 3-point plank

PT & T: after wod
Work with partner
30 sec sit ups
L side plank while partner does 20 x s2s twists
30 sec butterfly sit ups
R side plank while partner does 20 x s2s twists

WOD
4 rounds – 1 min rest
5 x strict DB shoulder press
10 x toes-to-bar
20 x squats

POST WORKOUT STRETCH & MOBILITY:
T-spine smash
Couch stretch

Thursday 6/15/2017.

Warm UP: Relay “don’t fall in the lava”

Skill: 2 rounds: 30 sec HS variation + 1 x rope climb (any style) or 10 x ring rows
WOD PREP with PVC

WOD

Work with a partner. Do 5 rounds each
9 x Sn grip DL
6 x PS
3 x OHS

Tuesday 6/13/2017.

Warm UP:
MB burpee challenge

SKILL
KIDS: Rings

PT&T: 15 min – Choose a gymnastic skill of your choice

WOD
1 x 400 m run for time

4 x wall climbs for time

25 x burpees for time

Monday 6/12/2017.

Warm UP:
KIDS – box jump tag, then animal crawls

PT&T – 1 min JR (any style)
Bear crawl -> 10 x rr
WL -> 10 x wall facing squats

SKILL
Balance beam -> Bounding box jumps -> MB Throw

WOD
KIDS FRAN
15-12-9 or 8-6-4
thruster
jumping pull up

PT & T
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

Thursday 6/8/2017.

Warm UP: GERMAN DODGEBALL

STRENGTH & SKILL
2 rounds
1 min plank hold
30 sec OH DB hold

WOD
“Don’t Drop the Baby”
While one partner works, the other must hold the “baby” (kettlebell). The baby cannot be out down at all during the duration of the workout. Putting the baby down carries a 10-burpee penalty

each partner must complete 1 x through
2 x rope climbs
100-meter run
– switch –
10 x T2b or high knee tucks
100-meter run
– switch –
15 x butterfly sit ups
100-meter run
– switch –
FLEXIBILITY: YOGA

Tuesday 6/6/2017.

Warm UP:

• walking groaners -> bum kicks ->frankensteins -> 3/3 x 1 legged broad jump to balance -> plank hold -> superman hold
• then do 2 rounds of coach led: PVC pass thrus -> 5 x PVC OHS -> 10 x PVC OHWL

SKILL
HS progressions with adults

WOD
Partner tag team for 3 rounds each:

• backsquats or box squats
• Perform 1 x max effort broad jump after squats
• max effort pull ups (any way) or ring rows

Monday 6/5/2017.

Warm UP: 1 min of jump rope – any way
Coach led…3 rounds
do 1 set of 5 x slow squats -> 15 sec hold -> 5 x jumping squats
+ 100 ft bear crawl
+ 100 ft WL
+ forward rolls 2 stand

WOD
“GRACE”
For Time:
30 x C&J 135/95
-10 min cap-

GAME TIME & STRETCH TIME!

Tuesday 5/30/2017.

Warm UP:
THROWING GAME

THEN COMPLETE 3 rounds
1 x each on L & R leg dot drill
2 x Limbo
3 x Broad jumps
4 x pull ups or RR
5 x push ups

SKILL

KIDS: SKIN THE CAT & upside down holds

PT/T: 2-3 sets

• 2 x skin the cats or sub with 1 x 10 sec bar support hold + 2 x forward rolls
• 3/3 x 1 legged squat or box squats
• plank hold

WOD WITH ADULTS!
3RFT:

15 x bar facing burpee
15 x S20*