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Tuesday

ELEMENTARY:
SKILL: 
Birddogs
WOD:
4 x 30 seconds at each:
Birddogs
Lunges
Turf Run

MIDDLE:
Monday & Tuesday
STRENGTH:

Pull Ups
5 x 5
WOD:
2 x 5 minute AMRAPS:
Turf Suicide 
5 Manmakers
*1 Minute Rest between AMRAPs

HIGH SCHOOL:
STRENGTH:
Pull Ups
5 x 5
WOD:
2 x 6 minute AMRAPS:
Turf Suicide 
5 Manmakers
*1 Minute Rest between AMRAPs

Thursday

ELEMENTARY:
SKILL:
HR Push Ups
WOD:
5 Rounds:
20 Jump Rope
15 Squats
10 Sit Ups
5 Push Ups

MIDDLE:
Monday & Tuesday
STRENGTH:
Floor Press
10 x bar, 8 x 50%, 6 x 55%
3 sets of 10 reps x 60%
WOD:
3 Rounds:
10 Cal Bike
20 DB Snatches
30 Walking Lunges
40 Sit Ups

HIGH SCHOOL:

STRENGTH:
Bench Press
10 x bar, 8 x 50%, 6 x 55%
3 sets of 10 reps x 60%
WOD:
4 Rounds:
10 Cal Bike
20 DB Snatches
30 Walking Lunges
40 Sit Ups

Saturday

ELEMENTARY:
SKILL:
Farmers Carry
WOD:
6 Minute AMRAP:
Farmers Carry on the turf
Turf Run
10 Plank Walk Ups

MIDDLE:
STRENGTH:
Deadlift
10 x bar, 8 x 50%, 6 x 55%
3 sets of 10 reps x 60%
WOD:
21-15-9
Box Jumps/Step Ups
KB Swings
Burpees

HIGH SCHOOL:
STRENGTH:
Deadlift
10 x bar, 8 x 50%, 6 x 55%
3 sets of 10 reps x 60%
WOD:
21-15-9
Box Jumps/Step Ups
KB Swings
Burpees