Week 17 of Training

Friday 2/12/16 Warm Up: Med Ball lines- twitsts- right left-through legs and over head  Stretch Circle Skill: Skin the cat and Rope Pulley  Workout: 5 sets of 45 work/15 rest ·       Wall Balls ·       Box jump up and overs ·       Sit ups...

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Week 16 of Training

2/2/16 Warm Up: 3-5 minutes dynamic lines Mobility: shoulders and T-spine Teams of two complete: AMRAP in 20 minutes of: 5 cal Assault or Airdyne · 8 Burpees · 6 Goblet Squats · 4 Push Press · 10 sit ups Partner one goes all the way through...

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Week 15 of Training

1/26/16 Warm Up: 3 min AD Dynamic line stretching A1:Side plank 20 sec each side x 3 sets A2: 15 fast sit ups x 3 sets Skill: Toes to bar and Knees to elbow kipping WOD: 3 rounds of: 10 wall balls 40 M sprint 10 box jumps then rest 2 min 3 rounds...

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Week 14 of Training

1/12/16 Obstacle Warm up: Hurdles-Soldier Walk-Ladder- Broad Jumps Circle stretch – focus Hamstring banded and shoulders floor Agility: Single foot balance drills- eyes open then closed   Skill Review: Kettlebell swings KB front squats...

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Week 13 of Training

Jan 5- 2016 Row 2 minutes Dynamic stretch in lines + Agility: Fast feet on steps variety 20/10 format A1: Rotational ball slams 8 each side x 3 A2:Dead bug 5 each with 3 sec hold x 3 A3: Calf raises 10/10/15 x 3 + Workout: 5 rounds of 30 work 30...

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Week 12 of Training

Coach Heather Dec 22, 2015 Warm Up: 5 minutes of: 10 mountain crawlers- 5 inchworms- ladder drill- Soldier walk- Broad Jumps Stretch: Hamstrings ankles and T spine Max Box Jumps tester Skill: Deadlift Review; 3 reps x 3 sets Workout: AMRAP in 12...

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Week 11 of Training

Dec 15th-2015 Warm Up-10 Dot drills- bear crawl-swing rings-soldier walks- 25 jump ropes Strategy work : As teams of two- Pair up and figure out together how to complete the workout as a team write down two options- in two weeks we will try...

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