SKILL:

 Handstands

WORKOUT:

6 sprawl burpees

6 pullups 

- REST 1 MINUTE  - 

12 deadlifts 

24 jump rope 

(6 min. AMRAPs)

SKILL: 

Deadlift

WORKOUT:  

5 Box/Step Jump

5 Presses

5 Squats (weighted)

5 Pushups

5 Hollow rocks 

Repeat 5 times

Weekend Workout

Plank hold for 30 seconds

10 sit ups

10 air squats

10 lunges

Repeat 6 times

SPRINTS

SKILL: 

Step Jump

WORKOUT: 

Parking Lot Sprints

 Every Minute On the Mintue  - (x10)

Score is all seconds combined.

SKILL: 

Handstand hold (on bench)

WORKOUT: 

(21-15-9)

Pull ups

Good mornings (PVC)

Wall Balls 

              

*Start & end with 50 jumpropes.

Weekend Workout

 Find a stadium or tall flight of stairs.

 One lap up and down, 5 burpees at the bottom. 

  Repeat 5 times!

SKILL:

Good mornings

WORKOUT:  

20 Step up – sprawl,  

19 Press 

18 Step up – sprawl,  

17 Press 

16, 15, 14... 

Skill: 
Box Jumps -  set of 10 (x3)

5 ROUNDS FOR TIME:
5 dips
10 pushups
15 V-sit crunches
50 jumpropes


KIDS: 
10 box step-ups, 5 dips, 5 pushups, 20 jumpropes (x3)

Weekend Workout

10 minute RUN

 Every minute = Do 5 Frog Jumps.

Happy Day!

It's only 10 minutes...

AMRAP in 10 minutes:

5 Knees to elbows
1 200m. Run
5 Air Squats 

KIDS: 3 rounds

Pull ups

10 Pull ups
10 Burpees

Repeat the next round with 9, then 8, then 7, then 6... to 1.

Weekend Workout

5 Perfect Pushups...

TEN TIMES!

(Rest up to 1 minute after every set.)