Wednesday the 30th

Tomorrow we dodge things. Meet at the LDS church at 6:00. It is located on the top of Foremaster. Can't miss it. Dress for Halloween we will be playing dodgeball. If you need help getting there let me know or catch a ride with someone that knows where they are going.

Wednesday the 22

Wacky Wednesday all outfits are game.

Bring your jump ropes

Warm Up

Strength 

Perform 3 reps to use towards total weight.

Back Squat 3

Bench Press 3

Pull ups (add 5 pounds for every rep)

7th Inning

Tabata x2

Jump Rope

Planks

Monday the 20th

Stretch

Strength

Front Squat 5x3 (for depth and perfect form)

DB Bent Over Rows 3x8

7th Inning

All out effort

31-21-11

Sit Ups

Push Ups

Lateral Jumps

Friday the 18th

No weights

Wednesday the 16th

Field jobs 101.

Warm Up

Strength/Speed

Colored touch n go sprints x4

Pitchers

400 M Row x1

400 M Run x2

Max Fat Grip hangs x2

60 Second Airdyne Sprints x2

25 Sit ups x2

*rest as needed in between each rep

7th Inning

EMOTM for 16 Minutes

400 M Buy In

5 Burpee Box Jumps

5 Strict K2Es

400 M Run buy out

Monday the 14th

Warm Up

Strength

Seated Box Jumps 10x (start rounds at a tough height)

Weighted Sit ups on GHD 5x8

7th Inning

5 rounds for time

9 thrusters (45-55)

6  dynamic push ups

3 pull ups

Wednesday the 9th

Bring Jump Rope

Warm Up

Strength

Ladders 10-1

Ring rows

Bench Press

Bar Hops

7th Inning

5 Rounds for time

100 Jump Ropes

25 Air Squats

*25 burpee penalty for cheating reps

Wenesday the 2cd

Concussed Mads. Bring jump ropes.

Stretch

Strength 

Row 100 Meters to get the hang of it

Seated Box Jump 10x1 (work up to a tough height)

7th Inning 4 Stations

Work as partners to complete

There will be a running clock, subtract rest time from total when finished

Only 1 person will be moving at one time. Use communication and work together.

*Rest 2-3 Minutes in-between stations

Row 1000 Meters

(partners alternate every 250 meters)

+

3 Rounds

20 Burpees

30 Sit Ups

(split in half- 10 and 15 of each)

+

Run 800 Meter run

(each runs 400)

+

3 Rounds 

160 Jump Ropes

20 HR Push Ups

20 Ring Rows

(80 Jr's, 10 Push Up, 10 Ring Rows)