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Thursday, 4/19/2018.

WARM UP
2 min DU practice

MB throw -> br jump -> OH balance walk -> OH duck walk

Then partner core

SKILL/STRENGTH
1. kettlebells

2. 3 sets
rope climb anyway, 1/2, or hang and pull progression + box jumps (as high)

WOD

For time: partners
1200 m run together
6 x 60 ft WL alt
60 x OH sit ups

Tuesday, 4/17/2018.

WARM UP
GAME + bodyweight warm ups

SKILL/STRENGTH
Frog stands with Mrs. Jules

WOD

Partners:
1. 25 x burpees timed

2. 25-50 x sit ups timed

3. 500 m row timed

Monday, 4/16/2018.

WARM UP
Obstacle + box pushing

SKILL/STRENGTH
Over unders + press outs

WOD
Bear Complex
5 rounds: 7 sets of the following sequence
1 x DL
1 x PC
1 x FS
1 x PP
1 x BS
1 x PP

Thursday, 4/13/2018.

WARM UP
Sled relay

WORKOUT
Kids/PT:
4 rounds
200 m run
25 x squats

Teens: weightlifting

Tuesday, 4/11/2018

WARM UP
Dodgeball

SKILL/STRENGTH
Pull up drills + 1 leg balance

WORKOUT

Alternating Tabata

• Push press
• DU

Monday, 4/10/2018.

WARM UP
tic tac toe relay

SKILL/STRENGTH
HS DRILLS
around box
HSPU
freestanding

WORKOUT

KIDS
2 x 2 min amraps

1) 5 x snatch + 12 s2s hop

2) 5 x push ups + 25 ft broad jumps

PART 2: Tabata core

PT/T
3 x 3 min amraps

Core challenge

Thursday, 4/5/2018.

WARM UP
Circuit

SKILL/STRENGTH
Thrusters

WORKOUT
Create a class workout

Tuesday, 4/3/2018.

WARM UP
jump rope
rolling + plank game

WORKOUT
10min
Partner 1 rows

partner 2 completes 2 sets
5 x burpees
7 x squat cleans
9 x sit ups

Part 2: TUG OF WAR

Monday, 4/2/2018.

WARM UP
Speed/reaction game
1 x each
30 sec hollow -> 10 x press outs
30 sec hollow hang -> WL
30 sec HS -> 10 x OHS
30 sec L/R leg balance

SKILL/STRENGTH
4 sets
5 x SDL
2 x knees 2 feet

WORKOUT
400 m run
21-15-9 reps
1 arm DB snatch (alt.)
squats
200 m backwards run

Thursday, 3/29/2018.

Warm up

1. Box jump Tag
2. 2-3 x course : 50 m skip -> 50 m jog -> monkey bar travel -> 7 x dot squats -> 7 x t holds

SKILL

1. ISO HOLDS: hollow, wall facing HS, chin over bar
2. quickness/reaction challenge

WORKOUT

3 rounds
21-15-9
seated press
box jump
50 ft bear crawl
50 ft WL