Man Over Board!

Ryan recovering from 7 Minutes Amrap!
Warm Up:

2 Rounds

10 Wall Squats

10 Push ups

Strength Training:

Front Squat

WOD:

"Man Over Board!"

2 Rounds

Row 200m

Kettle Bell Swings

Wallballs

Abmat Sit ups

Game:

Easter Surprise!!

"Man Over Board"

Warm Up:
2 Rounds
10 Wall Squats
10 Push Ups
10 GHD Sit Ups

Strength Training:
Front Squat

WOD:
"Man Over Board"

2 Rounds
Rows 250m
KettleBell Swings
Box Jumps
Burpees
Wall Balls
Push Jerk

Stretch:

Thrusters!

Warm up:
20 Jump Rope
10 Squat Jumps
10 Push Ups

Strength Training:
Thruster

WOD:
AMRAP for 7 minutes
Thrusters
Box Jumps or Stacked Weight Jumps
Hurdles

Game:

Teams of Two!

Bree executing kettle bell swings!
Warm Up:
2 Rounds
10 GHD Sit ups
3-10 Seconds Handstand holds
10 Wall Squats

Strength Training:
Push Jerk

WOD:
12 Minutes AMRAP
Teams of two:
Thrusters executed by one team member
5 Hurdles, 20 Box Jumps, 5 Hurdles then swap places

Stretch:

Tabata!

Austin getting Helen done!

Warm up:

5X5 Push Ups, pull ups and slow wall squats to a medball

Strength Work:

Deadlift

WOD:

Tabata 8 rounds of Slam Ball

Tabata 8 rounds of Wall Ball

Stretch:

The greatest stretch in the world

How Fast Can You Go?!

Warm up:
Pull ups, Push ups, Squats

Strength Work:
Back Squat

WOD:
Sprints

Game:

Getting to know "Helen"

WarmUp:
5X5 Pullups, Pushups and slow wall squats to a med ball
Agility ladder

Strength Work:
Overhead Squat

WOD:
"Helen"

3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Stretch:
Roller and straps

Get ups!

Warm up:
5x5 Pull ups, Push ups and squats
Agility ladder

Skill:
Press

WOD:
4 Rounds
10 Get ups
Agility Ladder
20 Jump Ropes

Game:

Let's Getty-up!

Austin executing his deadlift!
Warm Up:
5X5 pull ups, push ups and slow wall squats to med ball
Agility Ladder Work

Strength Training:
Shoulder Press 5X5

WOD:
3 Rounds:
10 Getups w/20#,40# 5L 5R
Agility ladder once thru
20 Double Unders or 60 Singles
10 Getups w/20#, 40# 5L 5R
20 Double Unders or 60 Singles
Agility ladder once thru

Stretch:
"The world's greatest" stretch will be taught!

Dodgin' Balls!

Warm up:
Med ball drills
Agility Ladder work

Strength work:
Hang Power Clean

WOD:
21, 15, 9
Deadlift
Kettlebell Swings(15#, 20#,25#)

Game:
Dodgeball!

We're going to do some Pressin'!

Ryan working on his deadlift!

Warm up:

Med ball throws

Agility ladder

Strength Work:

Shoulder Press

WOD:

3 rounds

10 Shoulder Press

10 Virtual Shovel

10 Tire Jumps/step ups

Game:

Bubble works

"St. Patty's Day WOD!"

Wearing green today will give you the upper hand!

Warm Up:
Med ball warm up
Agility ladder work

Strength Training:
Back Squats 5X5
60% / 70%/ 75% / 80% / 85%

WOD:
Leprechaun Race
Run 400m
Sledge Hammer
Vertual Shovel
Box Jump

"Get ups" with sandbags
20 L / 20 R

Stretch:

"Chelsea"

Warm up:
Med Ball Warm up
6# - 10 Reps of
Leg Kicks
Overhead Isolation throw
Seated Rotation - R and L
Behind Throws (sitting)
Shoulder Throws(Flat on Back)

Skill work:
Deadlift with weight

WOD:
"Chelsea"
5 Pull ups
10 Push ups
15 Squats
Ea minute on the minute for 30 minutes

Stretch:
Roller and straps

Gotta love Box Jump Burpees!

Warm up:
3 Handstand Holds 10 seconds each
10 Knees to Elbows
10 Lunges(5L 5 R)

Agility work

Skill work:
Clean and Press

WOD:
7 rounds
5 Clean and Press
5 Box Jumps Burpees
Teams of 2 or 3.
One teammate executes above movements
One teammate holds wall sit until movements are completed
One teammate holds plank until movements are completed

Stretch

Sumo's!!

Warm Up:
Agility Ladder
3 10 second ring hangs
20 jump ropes

Skill work:
Sumo Deadlift High Pull

WOD:
3 rounds
10 burpees
10 Sumo's
1 Suicide run
10 push ups

Game:
Simon Says

Time to "Clean"

Warm up:

3 - 10 Second handstand hold
10 Knees to Elbows
10 Lunges(5L, 5R)

Agility work

Skill Work:
Power Clean

WOD:
5 Rounds (Total of 6 minutes to complete each round)
1 Minute Wallballs
1 Minute Power Cleans
Run 400m
Rest(All athletes begin rounds at same time, the faster you finish your round the more rest you get)

Stretch:

Let's go Fishin'!

Warm up:
10 Seconds Handstand Holds
10 Lunges
20 jump ropes

Skill work:
Push Press

WOD:
5 Push Press
5 Dumbell Swings
5 Pull ups
5 Push ups
5 Squats
5 Sit ups

Game:
Rower Fishing Game

A Chipper today!

Austin doin' some push presses!

Warm up:

2 rounds:

3 HandStand hold for 10 seconds

10 Knees to Elbows

10 Walking lunges(5 Left leg, 5 Right leg)

Agility ladder work

Skill Work:

Push Press 3X5

Dead Lift 3X5

WOD:

10 Push Press

20 Kettlebell

30 Pull-up

40 Push-up

50 Squats

60 Abmats

Stretch:

Rollers and Straps

Blake's Belated Birthday WOD!

Happy Birthday Blake!!
Warm up:
3X5 Pull ups, Push ups and Squats
Agility ladder


Skill Work:
Push Press

WOD:
3 Rounds
15 Deadlifts
15 Hang Power Cleans
15 Push Press
15 Box Jumps

Rest

Tabata jump rope

Stretch

Workin' on our Sumo Deadlift High Pull!

Warm Up:
Inch Worm
10 Jump Ropes
Log Roll

Skill:
Sumo Dead Lift High Pull

WOD:
4 Rounds:
10 SDHP
5 Burpees
Obstacle Course

Game:
Memory Game

Brush up on your Turkish Getups!!

Blake's executing the Sumo deadlift high pull!
Warm Up:

3 sets of 5 Pull ups, Push ups and squats

Agility work

Skill Work:

Back Squats 3X5

WOD:

5 rounds

Turkish Get Ups 5R/5L

20 Jumping Squats

Game:

Cornhole Game

Push and Pull!

Check out the great push ups by Matthew!

Warm up:
Inch worm
Hurdles
Tire Jumps

Skill Work:
Handstand Push ups
Pull ups

WOD:
4 Rounds
5 HSPU
5 Pull ups

Game:
Bean bag Darts