Tuesday 3.26.19

Warm e skill ladder and up and over t dumpster run, 5 air squats, 100 m run, 5 mb press, blacktop and back, 5 mb front squat, 15 pvc pass throughs bar hang x :10, lunge/reach/elbow to instep holds x 3 ea, alt lat stretch x 3 ea, 3 mb

Saturday 3.23.19

Warm e Musical Medicine Ball t 5 mb press, 100 m run, 5 mb squat, 100 m run, 5 mb thruster, wall hip stretch x :30 ea (lead leg out front), elbow to instep x 3 positions :20 ea leg, push-up handwalk/opposite arm & leg raise x 3, lateral lunge

Thursday 3.21.19

warm e team relay races t .05 m bike arms only, 5 mb press, .10 m arms and legs 5 mb thrusters, :30 wall hip stretch ea (lead leg out front), 5 floor lat stretch each, .10 m bike sprint skill e wall walk & cartwheel/db split jerk work e

Tuesday 3.19.10

warm e power ball t run down and back, 5 mb press, side shuffle down and back 5 mb squat, backwards run down and back, 5 mb slam, carioca down and back, 5 mb thruster, cat back stretch x 5, alt lat stretch (floor) x 4 ea, lunge/reach/elbow to instep

Saturday 3.16.19

warm e musical medicine ball t 10 ball press, 20 jumping jacks arms all over, 8 mb push press, 15 jumping jacks, 6 mb thruster slams, elbow to instep holds x:30 ea open notebook x 4 ea, alternating lay stretch x 5 ea, push-up handwalk x 3, 5 ball slam

Thursday 3.14.19

warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and  back, 5

Tuesday 3.12.19

warm e snatch the cone t 30 jumping jacks, 20 pvc pass throughs, banded hamstring stretch to touches x 5 ea, banded lat stretch x 5 ea, 10 ring rows,  lunge/reach/elbow to instep x 3 ea, burpee high jump x 2 skill e Air Squat/Pull-Ups t Hang Power Snatch  

Saturday 3.9.19

warm e Squat Buckets t 1:00 Bike, 10 medball press, 5 medball slams, :30 Bike, 5 medball pushpress, splits stretch x :30 ea, alt. lat stretch x 5 ea, clock push-up (180 degrees)  push-up handwalk x 3 lunge/reach/elbow to instep x 3 ea, medball walking lunge x 10 steps. skill

Thursday 3.7.19

warm e move the pile t 3 frames of “rowling”, wall hip stretch and reach x :30 ea, floor lat stretch x 3 ea skill e medballs over the bar/overhead plate carry/sit-ups work e 7:00 AMRAP of 3 medball over the bar, over head plate carry down and  back, 5

Tuesday 3.5.19

warm e CrossFit Baseball t 8 ball slams, 6 mb squats, 4 mb reverse lunge. Splits stretch x :30 ea, lunge/reach/elbow to instep (3 positions) x 3, duckwalk toe touches x 4 ea, 5 mb squat jumps skill e dumbbell push press/ring rows t Deadlift: Every 3 minutes perform the

Saturday 3.2.19

warm e relay races t 2:00 bike/row, 1o alt lat stretch, bar hang :30, 1:00 jump rope (fast) , 8 db front squat, 6 lunge/reach/elbow to instep, 4 push-up handwalk, :20 knee raise hold skill e db front squat, knee raises/bar work, jump ropes t Squat clean work e 8:00

3/2/19 Saturday!!

E– relay races T- 10 med ball cleans 8 med ball squats Open book stretch 4 pass throughs each arm Rig hip flexor stretch 1 m each side Lunge and reach x3 Squat stretch + rotate x 4  Double banded  lat stretch x 5 Banded front rack stretch  5 med

Thursday 2/28/19

E- Pizza boxes  T–10 cal bike, wall hip stretch 1m, knee to chest lateral lunge, 10 cal bike, wall calf stretch, walking lunging from bikes to garage and back, 10 call bike, 20 sec plank, 20 sec side bridge Skills E–DB cleans, ball slams, wall walks T- plank over view

2/26/19 Tuesday!!

E: Clean your yard T: 10 KB deadlifts 10 KB squats  10 KB russian swings lunge and reach push up handwalk (HOLD AT TOP) Bar hang:20 sec Clock walks (In a push up position walk 180 twice) wall push ups 4 broad jumps   Skills: E: DB kettle swings, push ups,

Thursday 2/21/19

Warm up: E- Pizza Boxes T- 1:00 Min row wall hip stretch Push up handwalks (in place) :30 sec row (Faster pace) Ground lat stretch “Karate chop” E2I 3 position’s 15: (ALL OUT!) :30 PLANK 15: each side bridge  Skills: E- DB push press/sit ups T- overview of partner Russian

Tuesday 2/19/19

Elementary: Warm up:  pizza boxes Skills: db push press, jump rope, ring rows Workout: 3 ring rows , 6 DB presses, 9 jump ropes   Teens: Warm up: Jog/skip/shuffle/run x2 each Kettlebell deadlifts x10 Kettlebell swings x8 Kettlebell squats x 6 Wall hip stretch: 30 Push up handwalks Lunge and

2-14-19 Thursday!

E- Burpee Ball T- Rowling Skills: E- Ring Rows, Weighted lunges, Sit ups Workout: E-  8 min: 5 Ring Rows -> Weighted Lunges-> 5 sit ups (Then done in reverse going back) T- 20 min AMRAMP done in partners 24 Air squats (12 each) 24 sit ups (12 each) 400

2/11/19 Tuesday!

E- Zombie Tag T- 8 med ball strict presses 6 Slam balls Open book 4 full rotations each side Lunge and reach x3 Push up hand walks X2 Band press x10 Band pull a parts x10 3 wall walks Skill: E- Ball Slams, Planks, wall walks T- Strict Press 4×6