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WARM UP: MB burpee challenge

SKILL:
Back squats + chins and dips

METCON:
1 x 400 m run for time

50 x Squats for time

50 x sit ups for time

Warm Up:
Junkyard dog and OH plate obstacle

Skill work:
rolling pistols -> ring work

METCON:

5 rounds
3 x push jerk
6 x box jump
9 x push ups

Monday, 10/16/2017.

WARM UPS:
Kids: Obstacle course

PT & T: jump rope , hip openers
8 x goblet squat holds
8 x ring rows
30 sec plank
1 x wall facing HS
SKILLS/STRENGTH FOCUS:
KIDS: pull up bars and wall facing HS

PT & T: 4/4 Squat clean series
1. 2 x 3 @ hang
2. 1 x 3 @ ground
3. EMOM 6 min – full squat clean

METCON:
KIDS: Sq clean -> bear crawl -> push up -> run

PT/T:
1000 m row for time

Thursday, 10/12/2017.

WARM UPS:
PVC quickness/directional game

SKILLS/STRENGTH FOCUS:
Open gym & skill level sheets

METCON:
PART 1: partners
3-6-9-6-3
x snatch
x burpees over bar

PART 2: Group CORE:
1/2 Tabata for max reps

• mountain climbers
• v ups
• sit up (OH or WT)

Tuesday, 10/10/2017.

WARM UPS:
Kids: crab soccer + line and ladder drills
PT & T: line and ladder drills

SKILLS/STRENGTH FOCUS:
over unders + press outs
1 x k2f + broad jump -> 10 x HS shoulder taps (modify on box)

METCON:
WOD with ADULTS

Monday, 10/9/2017.
WARM UPS:
Kids: box jump tag
PT & T : SPUD + DU practice + hip openers

SKILLS/STRENGTH FOCUS:
3/4 squat clean series
(1) 3 position clean drill
high hang clean -> hang clean -> hang at knee clean
(2) PC + FS combo or (3) full squat clean

WOD:
Parter WOD or solo
400 m run
50 x ab pull ins
40 x box jump over
30 x pull ups

WARM UPS:
Circle Dodgeball

1 x rig climb -> 5 x broad jumps -> 10 x pull ups -> 10 x dips -> 100 ft PVC OH WL

SKILLS/STRENGTH FOCUS:
30 sec stations / or reps

• hollow hold
• reverse plank hold
• 15/10 x v ups
• L side plank
• R side plank
• 30 x Russian twists throw

WOD:

3-2-1 x wall crawl
21-15-9 x KB SDL
Choose 400-800 m run

WARM UPS:
Game

SKILLS/STRENGTH FOCUS:

Plyo Jumps + core stability

WOD:
21-15-9

DU
burpee
FS

Tuesday, 9/26/2017.

WARM UPS:
#1 100 m jog -> 100 m backwards -> 2 x wall climbs -> 30 sec hang -> 5 x bar vertical reaches -> bear crawl->forward roll double mat length

#2 5 x PVC passes + 5 OHS pause + 10 OHWL + 10 s2s + 10 superman

SKILLS/STRENGTH FOCUS:
1 x 5 strict press
2 x 3 strict press
3 x 1 strict press

WOD:
1 x rope climb / 1/2 rope climb/ 5 x chin ups
15 x OH SIT UP

Monday, 9/25/2017.

WARM UPS:
Tag team 1 x through
squat hold — 10 x squats
plank hold — 10 x sit ups
push up hold — 10 x push ups

Speed ladder + tumble variations

SKILLS/STRENGTH FOCUS:

SQUAT CLEANS & JERK INTRO 1/4

WOD:
15-12-9x OH MB throw
15-12-9 x 1 arm db plank row
35 x DU
400 m run
35 x DU