Author: Coach Daniel

Warm-up Musical med ball Skill Ring dips Conditioning 2 AMRAP- burpee to a squat to jumping lunges Rest 1 minute 2 AMRAP- burpee to a box jump (keep it low 12 inches) to a squat Rest 1 minute Repeat each Amrap again Metcon Pull up Practice

Warm-up 5 kipping swings-10 lunges 5 push ups- 10 squats 5 broad jumps- 10 lunges 5 stink bugs- 10 squats Skill Toes 2 Bar Lift Snatch work- FOR QUALITY 4×4 Metcon 10 AMRAP 10 KB deadlifts (heavy)-10 v-ups-10 snake ups

Warm-up Stretch- scapula-shoulders (consider hanging from rig and having partner gently push on lower back to open chest up)-hamstrings Coach choice- make it fun! Skill OH SQUAT Lift OH SQUAT 6×4 Metcon 12 minute ascending ladder 2 DB snatch, 2 DB thruster, 100 m row 4 DB snatch, 4 DB thruster, 100 m row 6-8-10-12

Warm-up 4 rounds 2 forward rolls, 4 broad jumps, 6 burpees, 8 kipping swings, 10 squats Skill Deadlift review Conditioning Team tire flips for distance Lift deadlift ladder- review Deadlift Tire flip Metcon 6 AMRAP 5 pvc/15 lb barbell cleans 5 KB deadlifts 5 box jumps

Warm-up Coach choice- make it a fun game- lots of skill work and conditioning, consider having it athlete led Skill Pull up Practice Conditioning 10 EMOM- 5 burpees and 5 squats Metcon TEAMS OF 2- 15 AMRAP 1 50m sled push- no weight for most- 10 box jumps- 10 pull ups- 10 sit ups

Warm-up 5 amrap 5 push ups 10 sit ups 15 squats 20 jumping jacks Skill rope climbs Conditioning 12 AMRAP Partner up: you go, I go style 1 rope climb/3 good pulls on rope/hang on rope for 15 seconds 200 meter run/20 10 foot shuttle runs – completed 100/1 shuttle run at a time Burpees […]

Warm-up Quick stretch- focus on hamstrings and calves 100 m x 5 times, rest :30 seconds in between. Start slow and increase speed each round. Coach will time each round Skill Snatch Introduce and review Lift Snatch 2×2 Snatch 7×1 Metcon 8 AMRAP 5  snatches, 5 burpees

Warm-up Tabata Super slow squats Plank holds Lateral hops Tuck jumps Rig hangs Snake ups Broad jumps Skill Barbell clean Conditioning Jump for height Jump for distance Lift Barbell clean 15 lbs x2 20lbs x 2 25 lbs x 2