Week 26 of Training

5/2 Warm Up; Rolling tuck jumps 3-5 shoulder taps-15 wall jumps- 100 M run x 3 sets Stretch:  A1:Back Squats to a box 5 reps x 3 sets A2:Banded dips 4-5  Skill Review: DB Thruster WOD: EMOTM for 10 Min: ·       2 burpee laterall hops ·       4 DB Thrusters ·       1 sandbag carry- down and back

Week 25 of Training

  4/26 Warm Up: Obstacle: Forward roll- ladder-Single leg hops-climb up or jump up and over boxes 5 of them-Sprint down Jog backwards back x 3 –as a relay race Circle Stretch A1: Pull Ups 3-4 reps x 3- with assistance if needed A 2: plank holds 45 seconds x 3 A 3: 15 of…

Week 24 of Training

4/19 Make Up class and drop In Warm Up; Obstacle: Forward roll- ladder-Single leg hops-climb up or jump up and over boxes 5 of them-Sprint down Jog backwards back x 3 Circle Stretch: Introductions- Mirror game with Jumping jacks, Burpees and Squats Skill: Dip- Shrug- Drop….. Stand (alone then with a ball) Workout: 5 times…

Week 23 of Training

4/11 Obstacle warm up: Stretch  Coach B clean warm up:  Skill work: Cleans 3 reps x 3 sets pvc pipe and bar  + A1: seated press 8 reps x 3 A2: weight sit ups 10 x 3 A3: side planks 30 sec each side x 3  + Workout: 6 sets of 30 sec work 15…

Week 22 of Training

4/4/16 Warm Up: Junk Yard Dog Over arms then under body Stretch: Skill: Review rope Pulley A1: Banded walks 10 M each leg x 3 A2: Rebounding Broad Jumps for distance and hip extension + Workout: 3 rounds of: 30 sec work/15 sec rest set up as station one person each spot ·Burpee ·Box Jump…

Week 21 of Training

3/16 Warm Up; Outside if we can!  Stretch Hamstrings and ankles  Skill Back squat:  A1:Ring Holds 15 sec x 3 A2:Side planks 30 sec each side x 3 A3:Russian step ups 8 each leg x 3   Workout: 5 rounds of: run 100 M 10 cleans 10 Air squats 10 sit ups   3/19 Dynamic…

Week 20 of Training

3/8/16 Warm up with tunnel move: length of floor and back race Stretch   A1:Russian twists 10 each side x 3 A2:Windmills 5 each arm x 3   Skill review: Jumping pull ups   Skill test: Max Box jump   Workout: Teams of two: “Angie” 75 Pull Ups 75 Push Ups 75 Sit ups 75…

Week 19 of Training

3/1 Warm Up: 3 x through of: Ladder with obstacle agility-high hurdles  Stretch Circle:  Max Box jumps…….. tester  Skill: *High Hang Squat Clean- PVC pipe some with training bar * strict and Kipping Pull ups  Workout: 12 min of: ·       5 High Hang Squat cleans ·       5 Pull Ups- banded ·       20 Jump ropes    Friday: 3/4 Warm…

Week 18 of Training

2/23 Warm Up; Tabata: Lat hops- sit ups-Air squats  Mobility: shoulders with PVC – leg swings and squats  Skill: Review KettleBell Swings   Workout: 5 minutes of: 6 Push ups- banded 5 KBS 4 Knees 2 Elbows  rest 2 minutes  5 Min of: 4 Thrusters 5 KBS 6 sit ups   2/26/16  Warm Up: 2 x through…

Week 17 of Training

Friday 2/12/16 Warm Up: Med Ball lines- twitsts- right left-through legs and over head  Stretch Circle Skill: Skin the cat and Rope Pulley  Workout: 5 sets of 45 work/15 rest ·       Wall Balls ·       Box jump up and overs ·       Sit ups