A. As Many Rounds As Possible (AMRAP) in 9 minutes of:

20 Back Extensions
14 Double Milk Jug Overhead Switch Lunges
8 Burpees Over Milk Jug Dowel

B1.  GHD Raise – 6-10 X 4 sets, rest approx. 45s

B2.  Double Milk Jug Lateral Raise to Press – 15-20 reps @ 2020 X 4 sets, rest approx. 45s 

B3.  Pike Raise Over Milk Jugs – 12-20 reps (6-10/side) X 4 sets, rest approx. 45s

Coach’s notes:

Post results for all sets to comments.

In partners working one at a time complete As Many Rounds As Possible (AMRAP) in 15 minutes of:

1/4 Field there and back – 2 foot hops
1/4 Field there and back – Bear Crawl Medicine Ball Push
1/4 Field there and back – Medicine Ball Toss
1/4 Field there and back – Gorilla Side Shuffle

NO REST

Medicine Ball Carry – around full field
75 Free Standing Wallballs each, then
100 Front Plank Shoulder Taps each, then
75 Sit-ups each, then
Medicine Ball Carry – around full field

Coach’s notes:

Post rounds and reps for A and time to complete B to comments. Dress for the weather, we go rain or shine or snow or sleet or hail……………

In partners working one at a time complete as many of the following shuttle sprints as possible in 20 minutes:

1/4 field there and back each
1/2 field there and back each
3/4 field there and back each
Full field there and back each

Then working at the same time complete:

1/2 field there and back each walking lunge with single KB/DB overhead
Full field field there and back each carry KB/DB overhead
100 ground to overhead each (KB/DB)

Coach’s notes:

Post shuttle sprints completed for A and time to complete B to comments. If you have a personal DB or KB you can bring it, otherwise we will have ones onsite.

A. Completed Every Minute on the Minute (EMOM) for 15 minutes of:

5 Double Milk Jug Dowel Get-ups
10 Dowel Supermans

Then, NO REST

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

10 Double Milk Jugs Sotts Press
10 Supine Body Rows
10 Lateral Hops over Dowel

Coach’s notes:

Post results for both sets to comments.

A1.  Hang Muscle Snatch/Hang Power Snatch – 10/10 X 5 sets, rest 45-60

A2.  Forward/Reverse Sprints – As Many Reps As Possible (AMRAP) in 30s X 5 sets, rest 45-60s

A3.  Bent Over Milk Jug Lateral Raise Windmill – 10-15/arm X 5 sets, rest 45-60s

A4.  Reverse Skipping – 90s X 5 sets, rest 45-60s

Coach’s notes:

Post results for all sets to comments.

5 rounds for time(s) of:

10 Strict Handstand Push-ups
20 Overhead Dowel V-ups
30 Split Squat Jumps (15/leg)
40 Dowel Overhead Squats
50 Bent Over Double Milk Jug Rows
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

Grab the whole family and find a steep hill.  Race each other recording your distance for each set of:

10 sets of:

Sprint 30s
Rest 2:30

Coach’s notes:

Post distance and notes regarding each set to comments.

Tabata Intervals for reps of:

1. Hands on Box Jump Overs
2. Forward/Reverse Bear Crawl
3. Double Milk Jug Sumo Deadlift High Pull
4. Dowel Overhead Switch Lunges
5. Dowel Hang Squat Clean

Coach’s notes:

Post reps per movement per round and all totals to comments.