5/13/16

• warmup - 400 M run, then 100 M run at 80-90%
• 
  
• A. Band Sprints 40m x3-5 per athlete
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• B. 3 rounds
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• 30 Wall Balls (20/14)
• 30 Med Ball Situps
• 500 M row

5/12/16

• warmup - 400 M run then, hang power snatch tech work
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• A. Hang Power Snatch EMOM to 1RM
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• B. 
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• 5 Rope Climb / seated to standing / or 15 strict pullups
• 25 Deadlift (185/115)
• 50 Pushups
• 50 men /40 women Bike Cals

5/11/16

• warmup - team OH med ball lunges and burpee broad jumps
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• A. Shoulder Press 5-3-3-1-1
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• B. AMRAP 10, teams of 2
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• Alternating Stationary back Rack Lunges (115/75)
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• Row for Calories (switch partners every 20 cals)
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• accumulate lunges and calories for total team score
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• rest 3 minutes
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• C. 3 rounds each, teams of 2 alternating 1 full round
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• 10 v-ups
• 24 hollow rocks
• 20 supermans
• 20 heel taps (10 per side) https://www.youtube.com/watch?v=jfXcyLTuKP4
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• 6 man makers without thruster (just double DB floor to overhead) (35/20) 
• https://www.youtube.com/watch?v=PhmMNgjkxMY

5/10/16

• 
  
• warmup - 3 rounds
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• 2 wall walks
• 6 hollow rocks
• 20 double unders / dubs practice
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• A. Floor Press 5-3-3-1-1
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• B. 30-20-10 
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• Clean and Jerk (95/65)
Pullups
• **50 Double Unders after each set**
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• C. EMOM 10 minutes - partner 6 per partner
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• hanging around the world

5/9/16 - Nancy

• warmup - 2 rounds
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• 10 thoracic rotations
• 10 back strokes
• 10 PVC OHS
• 100 M run
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• A. Front Squat 5-5-5-5-5
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• B. Nancy - 3 rounds (22min cap, scale as needed)
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• 400 M run
• 15 OHS (95/65)