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April 19, 2016


Group Joint Mobility
Group Dynamic Mobility



Kipping Pullups/ Butterfly Pullups Practice
** If Proficient this time will be used for "Death By Pullups" with a 20 Min cap
**Gather all Individuals that will do Death By Pullups and start them, then focus your attention on those learning the skill



Metcon (AMRAP - Reps)

Tabata Double Unders
Tabata Sit Ups
Tabata Plank
Tabata Assault Bike

April 15, 2016

Row 500m
Group Joint Mobility

April 13, 2016


Coaches Choice


  • Metcon (AMRAP - Reps)
    6 Min AMRAP
    Ascending Ladder 1-2-3-4-5-6-7-8....
    Bench Press BW/ .5BW
    Deadlift 1.5BW/ BW
  • Metcon (Time) 4 Rounds for Time
    Row 30/20 Calories
    30/20 Push Ups
    **Rest 1 Min Between Rounds

Cool Down

Chest Mobility

April 5, 2016

“Reverse Boat Race” (Time)
3 Rounds
Run 400m
Row 500m
**3 Min Rest Between Rounds
**20 Min Cap

Metcon (Weight)
Every Min for 12 Min
10 Wall Balls 20/14#
5 Box Jumps 24/20"
1 Power Clean (Athlete chooses heaviest weight maintainable)
**Scale to 8 and 4 or 6 and 3 to ensure time for Clean

Cool Down
Group Abs


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