Warm Up:  400 m run; 10 pass thrus & windmills, 2x 5 ohs w/ pvc or light bar, 5 wall balls, 5 push ups, 5 squat jumps


Mobility:  banded oh, banded hips

Skill Focus: Overhead Squat

Warm Up: 10 jumping jacks, 10 mountain climbers, 10 squats, alligator crawl, 10 lunges, 200-meter run

Skill: pull ups and bar muscle ups

WOD:
3 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
8 burpees

Warm Up:  400 m run; 10 arm swings ea direction, 10 split jumps, int/ext hip rot 10 yds, pvc Bear complex

Mobility:  Wrists

Skill Focus: Review of Bear complex and a few progressive warm ups before starting

Warm Up:  400 m run; 2 x 10 db front squats, 10 burpees, 10 kte

Mobility:  front rack, hips

Skill Focus: 1 1/4 Front Squats
10 x 1 -- 1 1/4 front squats @80% of 1rm front squat

Warm up: 15 sec Handstand hold , 5 squats> bear crawl, 5 perfect push ups, bear crawl, 5 sit ups, 25-meter high-knee skip

Skill:  Thrusters

WOD:  Slamming & Throwing
10-9-8-7-6-5-4-3-2-1
Wall balls

Warm up:  200 m run, 10 pvc pass thrus, windmills, good mornings, ohs; mobility, 10 kb swings, 10 kb sdhp

Mobility:  on the turf as a group

Strength/Skill:  Deadlift
warm up to 60% and. . .

Warm up:  2x 30 singles, 30 du's (attempts) and 1 rd of Cindy

Mobility:  Pectoral /triceps lax ball smash

Skill/focus:  Weighted Push Ups & Pull Ups
warm up as needed and. . .

5x:
max wgt push ups 115% bw (add 15%)

We know the time, investment, and attention to detail it takes when training to build a Power Athlete. It is not an overnight process, and athletes must learn the necessary focus and commitment it takes to become a Power Athlete. A large part of this commitment is nutrition.