Warm up: Dynamic!

Teams of 2:  each duo will be dealt a card, they must each complete the task before getting another card

Dynamic warm up on the turf. . .

Skill Focus: Back Rack Lunge
Warm up with Perfect form & posture and. . .

Back Rack Lunge 5 x 10 (5R, 5L) add weight ea set

Tabata:  All levels

Wall balls 20#/14#

Warm Up: 10 jumping jacks, 5 wall walk ups,  15 m broad jumps, 10 one-legged forward-backward hops, each leg , 100-meter run

Skill Focus: Wall balls

WOD:
10min EMOM alternate minutes of
Shoulder press and

Warm up:  300 m row/run; 2x 10 close grip push up (or on incline), 10 ball slams, 5 scapular pull ups (depression), 5 pull ups

Mobility:  Lats/tris -- foam roll, lax ball or bands

Skill Focus: Close grip bench press

Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's


Skill Focus:  Rowing Mechanics

6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time

Level 3

Warm up: 400 m run; 10 pass thrus, 5 t2b/kte strict, 10 alt hs kick ups, 10 ball shrugs, 10 ball cleans

Mobility:  archer arms/forward bend & wrists

Skill Focus: Power clean
Warm up to working weight

Warm up: 400 m run/row; 10 windmills, 10 pass trhus; 2 x 10 s1uats, 10 spiderman lunges, 10 sit ups, 5 inchworms + push ups

Skill Focus: Back Squat
Warm up and build to working weight

Warm Up: 10 squats, log rolls, 10 mountain climbers, log rolls, 10 inchworm push-ups, 25 yard sprint

Skill Focus: Deadlifts

WOD:
First min: 1 deadlift, 1 burpee over bar-

Teams of 2

800 m run
200 m tire carry
100 ball slams
80 m prowler pull w/ ropes
60 burpulls
40 wgt sit ups 20#/15#
200 m vehicle push (w/ heaviest vehicle or they are penalized)  Coach determines
“funishment”

Warm up: 300 m row; 10 pvc pass thrus, windmills, good mornings, ohs, deficit dl's; 10 banded dislocates, 10 bnd gm's, 10 push ups, 10 ring rows, 1o squats, 10 split jumps, 10 sit ups

Mobility:  Posterior Chain & shoulders