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

Thursday/Friday-3/29-3/30

Warm up-
Max reps in one minute
Pullups
Push ups
Mountain Climbers
Lunges
Squats

Bumper Plate Half Mile

 On the track place your bumper plate on one corner of the track. Walk to the far straight away.
Start-25 lunges and sprint rest of the 100m to get plate. Once you have plate 25 squats, then with plate 25 lunges (corner of track) then run rest of corner.
25 over unders-25 lunges (straight away) then run rest of 100m
50 crunches (plate over head) 25 lunges and sprint rest of corner
25 squats then 25 lunges and sprint (rest of straight away) Start the cycle over
Complete 2 laps

Tuesday/Wednesday-3/27-3/28

Doing Work!!-thrusters/kb swings/box jumps
   
     


Warm up-400m run

KB swings
MB Squats
Inchworm
Lunge with elbow to instep
Pullups

Strength Work
Squats-8/8/6/6
Cleans-5/5/3/3/1-heavy single

Conditioning
100 KB swings for time

Friday/Monday-3/23-3/26

That's how you earn a shirt!!!

Warm up-400m run

KB swings

MB side toss

Plank/bridge

Inchworm

PVC pass throughs

Skill Work

Shoulder press-5/5

Strength Work

Deadlift-5/5/3/3

Bench-8/4/3/3/max reps

Conditioning

On the minute for max reps (clock does not stop)

Wall Balls

KB swings

Pull ups

Burpees

Wednesday/Thursday 4/21-4/22

Warm up-400m run
KB swings
Hollow rocks
Lunge with elbow to instep
Pull ups
PVC pass throughs

Skill Work
Teach Thrusters

Strength Work
Cleans-5/5/3/3
Front Squats-5/5/3/3

Conditioning
21-15-9 reps of
Thrusters
Box Jumps
KB Swings

Monday/Tuesday 3/19-3/20

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

Strength Work
Squats-8/8/6/6
Bench-8/5/4/3/max reps

Conditioning- 10 minute AMRAP of-
30 sec work followed by 10 sec rest of-
push ups
pull ups
squats