Skill (5-25min) - Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc) - Sport Specific Skills - Light Oly Lifting Techniques - Throwing, kicking, punching, jump roping, etc. Endurance (30 min-3 hr... Continue

Skill (5-25min) - Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc) - Sport Specific Skills - Light Oly Lifting Techniques - Throwing, kicking, punching, jump roping, etc. Olympic Weightlifting ... Continue

Skill (5-25min) - Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc) - Sport Specific Skills - Light Oly Lifting Techniques - Throwing, kicking, punching, jump roping, etc. Sprint (10-20min) - 20... Continue

• CROSSFIT, GPP,

FOR TIME: 45 Double Unders 45 Squat Clean = 2 x 45# DBs 45 Ring Dips 45 Double Unders Continue

• GPP,

Set up Cones 25 paces or 75 feet apart. Sprint 50m out and 50m back (From baseline) 10 pushups (at baseline) SB Walking Lunges from baseline to other cone (SB on left one way, then right) 10 Push-ups ... Continue

• Strength,

A: BB Deadlift Sets: 5 Reps: 5 Rest: 2-3 min B2: Weighted BB Row B2: Weighted Ring Dips Sets: 5 Reps: 5 Rest: 2-3 min C: Weighted Knee Raises Sets: 4 Reps: 6 Rest: 120sec Finisher: 3 x Farmers Carry Continue

• Strength,

A: 2 DB Split Snatch Sets: 5 Reps: 3, 60-65% 1rm Rest: 45-60 B: 2 DB Push Press Sets: 5 Reps: 3, 55-60% 1rm Rest: 45-60 C1: One Arm Push-up C2: DB Shot Put Sets: 4 Reps: 5 per Arm Rest: 60-120 D1: DB ... Continue

• Strength,

A: 1 Arm DB Clean & Press Sets: 4 Reps: 3 per arm Rest: 90-120 B: 1 Arm DB Snatch Sets: 4 Reps: 4 per arm Rest: 90-120 C1: Weighted Pistol C2: Glute Ham Raise Sets: 4 Reps: 5 Rest: 45-60 D1: Weig... Continue

• GPP,

30 sec x Burpees 30 sec x Mountain Climbers 30 sec x Jumping Jacks 30 sec x Push-ups 30 sec x BW Squats 30 sec x MB Slams Rest 30-60 Sec Repeat 4-6 times Continue

• GPP,

5 x Belly-Ups 5 x MB Slam 5 x Burpees 5 x Band Pulls or Rows or Pull-ups Repeat 10 for time Continue

• GPP,

10 Burpees 20 Hammer Swings 30 Lateral Jumps 40 Push-ups 50 BW Squats 5 Rounds for Time Continue

• GPP,

For Time: 100 Burpees Then in any order 100 MB Slams 100 Push-ups 100 BW Squats 100 Pull-ups Continue

• Homework,

1 min – Sprint in place (High Knees) 1 min – Sit-ups 1 min – Jumping Jacks 1 min – Flutter Kicks 30 sec rest Repeat 3x Continue

• Homework,

10 Burpees 10 Squats 10 Lunges 10 Supermans 10 V-ups Repeat 3x for time Continue

• Homework,

5 Sandbag Shoulders each side 10 Reverse Lunges each Leg 15 Push-ups 20 Shoe Slaps Repeat 3x for time Continue