Week of 5/10/2021

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Tuesday

ELEMENTARY:
SKILL:
 Renegade Rows
WOD:
4 x 30 seconds at each:
Renegade Rows
Push Ups
Jump Rope
Game: 
Noodle Tag

MIDDLE:
Monday & Tuesday
SKILL:
Floor Press- 5s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 45 seconds on/15 seconds off:
Sled Push
Weighted Step Ups
DB Cleans

HIGH SCHOOL:
STRENGTH:
Floor Press- 5s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 1 minute at each:
Sled Push
Weighted Step Ups
DB Cleans

Thursday

ELEMENTARY:
SKILL:
 Medball Cleans
WOD:
10-9-8-7-6-5-4-3-2-1 Reps of:
Medball Cleans
Burpees
Mountain Climbers (x2)
Game: CFG Bowling

MIDDLE:
Wednesday & Thursday

SKILL:
Front Squat
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
21-15-9 Reps of:
Medball Squat Cleans
Burpees
Medball Deadbugs
*50 Single unders at each dash

HIGH SCHOOL:
STRENGTH:
Back Squat
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
21-15-9 Reps of:
Medball Squat Cleans
Burpees
Medball Deadbugs
*50 Single unders at each dash

Saturday

ELEMENTARY:
SKILL: Farmers Carry
WOD:
6 Minute AMRAP:
Farmers Carry
Turf Run
10 Sit ups
Game: Farmers and Lumber Jacks

MIDDLE:
SKILL:
Deadlift
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
10 Minute AMRAP:
Run 200m
100m Farmers Carry
10 Push Ups

TEENS:
STRENGTH:
Deadlift
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
12 Minute AMRAP:
Run 200m
100m Farmers Carry
10 Push Ups