Tuesday/Wednesday-5/1-5/2

*Due to a shorter schedule to accomodate testing we will get a lot of work done quickly. Exercise facilitates brain function, so if you want a better test score you need to work out. Do Work Son!!!

Warm up 400m run
Tabata- 20 sec work/10 sec rest of

KB Swings
Pull ups
Wall Balls
Thrusters
Jump Squats

Tuesday-During testing block

Warm up 400m run

Skill Work

Push Press-5/5/3/3
OH Squat-5/5/3/3

Strength Work

Deadlift-5/5/3/2/1
Front Squat-5/3/3
Cleans-5/5/3/2/1

Conditioning

10 Rounds

10 deadlift @ 135
15 pushups performed holding the bar, cannot release the bar during the entire work out. Hands come off the bar and it's a 25 burpee penatly.

Cash out

KB Farmers walk

Mike Walsh Powerlifting Meet

Friday/Monday-4/27-4/30

Warm up-400m run
1 minute max reps of
push ups
pull ups
squats
burpees
hollow rocks

Skill Work
OH Squat-5/5/5

Strength Work
Squat-5/3/3/2
Bench-5/3/2/max reps

Conditioning
Crossfit "Olaf"
5 rounds for time
5 squat cleans
25 push ups

Wednesday/Thursday-4/25-4/26

Warm up-400m run
KB swings
Pull ups
HR push ups
Box jumps
MB squats

Skill work
OH squats-5/5/5

Strength work
Cleans-5/3/2/1/1
Deadlifts-5/3/2/1

*Due to the shorter schedule I doubt we will have time for conditioning but if we do I will have something special prepared.

Monday/Tuesday-4/23-4/24

Training will be a little different for the next 3 weeks due to a shortened school schedule to accomodate mandated state testing. But we will still DO WORK!!!

Warm up-400m run
KB Sqings
Inchworm
Squats
Pull ups
PVC pass throughs

Skill Work
OH Squats 5/5/5

Strength Work
Squats-5/5/5/5

Conditioning
In groups of no more than 5-every minute
5 Clean to push press
1 rep is clean then push press-finish 5 reps and rest

Thursday/Friday-4/19-4/20

Loving burpee box jumps and KB swings in the morning. Your welcome 5th period!!

Warm up-400m run
Max reps in one minute of
Push ups
Pull ups
Toe touches
Squats
MB side toss

Skill Work
OH Squats-3x5
Push presss-3x5

Strength Work
Deadlift-5/3/2/1
Cleans-5/3/2/1

Conditioning
Every minute

Deadlift
Hang clean
Front squat
Push Press

Tuesday/Wednesday-4/17-4/18

Warm up 400m run
20 sec on/10 sec off of
Burpees
Squats
Pullups
MB Side Toss
Lunges

Strength Work
Squats-5/5/3/2
Push Press-5/5/3/3

Conditioning
21-15-9 reps of
KB Swings
Pullups
Burpee Box Jumps

Friday/Monday-4/13-4/16

Warm up 400m run
Max reps in one minute of
KB swings
Jump squats
DB Lunges
Wall Balls
Box Jumps

Skill Work
OH Squats

Strength Work
Front Squat-5/5/3/3
Press-5/5/3/3

Conditioning
Happy Friday the 13th
3 rounds for time
13 thrusters
13 HR pushups
13 KB swings
13 Jump squats
13 Wall balls

Wednesday/Thursday-4/11-4/12

Warm up-400m run
KB swings
Pull ups
Inchworm
MB side toss
PVC pass throughs

Skill work
Teach overhead squats (PVC only)

Strength work
Deadlifts-5/5/3/1
Cleans-5/5/3/2

Conditioning
Tabata-20 sec on/10 sec rest-8 cycles of each exercise with a minute rest between exercises
KB swings
Hollow rocks
Pull ups
Burpees

Monday/Tuesday-4/9-4/10

Back from spring break. Hopefully you enojyed some down time and got the chance to relax but now its back to work!! This is the start of the 4th quarter, that means 8 weeks until graduation....be ready!!

Warm up-400m run
MB Squats
KB Swings
Pull ups
Lunge with elbow to instep
PVC pass throughs

Strength Work
Squats-6/6/3/2
Bench-4/3/6/6/max

Conditioning
5 rounds for time
5 thrusters
5 burpees
5 box jumps
5 HR pushups