4/8/16

• warmup: 400 M run, rest 2 minutes. 100 M run fast. rest 1 minutes.
• 
  
• A. Band Sprints 40m x3 per athlete
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• B. 4 rounds
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• 15 Thrusters (95/65) / double or single KB for BC 
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• 15 KB Russian Swings (70/53)
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• 40 double unders

4/7/16

• WARMUP
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• Shoulder mobility then...
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• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
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• A. Back Squat 5-5-5-5-5
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• B. AMRAP 15
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• 2,4,6,8,10...Burpee-Box Jumps
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• 1,2,3,4,5...Muscle Ups / modify with Bar MU / or 2x C2B pullups

4/6/16

• Warmup
• 
  
• 2 rounds
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• 100m run 
• 2 wall walks
• 6 spiderman lunges
• 10 wall squats + 10 second hold
• 
  
• A. Push Press 5-5-5-5-5
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• B. **ONE Running clock
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• RX in 3 minute increments, may scale to 4 minute increments 
• minute 0-3
• 400 M run 
• max T2B / Knees raises
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• minute 3-6
• 400 M run
• max *STRICT* HSPU (head to yoga mat or use 45# plate for RX)
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• minute 6-9
• 400 M run
• max wall balls (20/14)
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• minute 9-12
• 400 m run
• max hang power snatches (95/65)
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• 
  
• C. L-sit and dubs practice

4/4/16 - Badger

• WARMUP
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• 2 slow rounds
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• 100 M  run
• 10 OHS (empty bar or 95/65)
• 7 strict pullups
• 7 strict toes to bar
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• B. Lat band stretch/opener
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• C. Badger (35 min cap)
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• 3 rounds
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• 30 squat cleans (95/65)
• 30 pullups
• 800 M run

4/2/16

• warmup: coaches choice
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• Teams of 2
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• OUTDOORS
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• 100 push press (115/75) 
• 100 sumo DLHP (115/75)
• 1200 run
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• **BC will do KB**