Monday 4-18-2016

Warm up: 3x
Bear Crawl Length
Crabwalk
Slow Lunges

Strength: 5x5 OHS


Conditioning
For Time:
40 Jump Squats
30 Burpees
20 Sit-ups
10 Push-ups
20 Sit-ups
30 Burpees
40 Jump Squats

Skill:
Broad Jump for Distance

Wednesday 4-13-2016

Warm up:
3 rounds of: 20 seconds of jump rope, 20 seconds of air squats, 20 seconds of sit-ups.

Strength: Tabata- Alternating plank hold / bottom of squat hold

Conditioning:
4 stations - 1 minute per station
3 rounds
-Russian Twists
-Thrusters
-Push Ups
-Rest

Skill: Double Under Work

Monday 4-11-2016

Warm up:
Burpee Dodgeball

Strength:  3x 8 single leg deadlifts with body bar

Conditioning:
Team workout-3-4 Per Team- waterfall

3 Rounds for time
40 Mountain Climbers
25 Air squats
15 Push Press
10 sit ups

Skill: Tabata Plank

Wednesday 4-6-2016

Warm up:
Jog 5 min, Every 30 seconds stop and do 10 of any body weight movement

Strength: 5x5 renegade push ups

Conditioning:
30 single/double unders
30 burpees
30 sit ups
30 air squats
30 single/double unders

Skill: 3x max superman hold

Monday 4-4-2016

Warm up:
3 rounds of: broad jump down, bear crawl back, grapevine (right) down, grapevine (left) back

Strength: 4x :20 hold in the bottom of a squat

Conditioning:
12 min AMRAP- partner

P1-5 push ups
Bear crawl down
10 front squats
Broad jump back

P2 - Plank hold

Alternate full rounds

Skill: Handstand Hold

Monday 3-21-2016

Warm up
3 rounds: 10 air sqauts, bear crawl down, 10 tuck jumps, crab walk back

Strength: 3x8 Shoulder Press

Conditioning:
5 Rounds
9 front squats
6 burpees (chest to floor)
3 wall walks

Skill: 3x 30 sec russian twist

Monday 3-14-2016

Warm Up
4x10 Jump Squats, Push Ups and Mountain Climbers

Strength
3x6 Front Rack Lunges

Conditioning
8 min AMRAP
30 single/double unders
10 push press

Skill
50 Air Squats For Time