We like Pull ups

WU 3 rounds 15 thrusters 5 kip ups WOD

5 rounds 30 Kettlebell swings 20 Box jumps 10 Mt Lion Push Advanced  WU 2 HS backt ext 4 Dead hang pull ups 6 OHS w/ Bar WOD 12 min amrp 1 front lever 2 Forward rolls on rings 3 Snatches @ 75% of Max 4 1 arm push ups

Tuesday Free Day

WU
200 M RUN
5 pull ups
10 push ups
15 squats
200 M run

WOD
YOU HAVE A CHOICE.
Do 6 out of the 7 rounds
Choose which exercise each round
Do 5-10-15 of Pull ups, Push ups, Squats or 3-6-9 of Pull ups, Push ups, Squats after each round.
4 Minutes to complete each round.

#1 handstand walk 30 ft                             or 45 push presses @ 45#

#2 30 Double Unders                                 or 120 singles

#3 15 Wall ball shot 2 fer 1s                       or 35 med ball deadlifts

#4  15 Slow body lowers                             or 50 no anchor sit ups

#5 800 M run                                               or 400 M run

#6 15 Weighted Pull ups @25#                   or ring rows

#7  20 Front Squats @ 95#                          or 30 Box Jumps @ 20"
      

Saturday 10:00 class

Graham and Seth doing P-Bar Push u-ups.

WU 8-6-4
Box Jumps 20"
1 arm snatch 35#
Knees to elbows

Skill Work
40 yd sprint analysis 5 intervals
OHS Safety

WOD
Nancy
5 Rounds
400 M run
15 OHS @95#
or
25 front squats @ 95#
or
50 airs squats

Sheldon doing hollow body rocks.

The beginning of Joseph's L-Pull.

Mark gets great forward extension on his kipping pull ups.

Basketball Conditioning Program a Quick View

Basketball Conditioning class will begin June 15th from 10:00- 11:00 in the Twisp Park.  Bring your own ball, a water bottle, and gear to play.  We will not have class the next week on June 22nd because of Soccer Camp but hope to continue the rest of the Summer.  This will be a trial run and it is FREE of charge.  I am willing to volunteer an hour a week.  If we do get a large turn out and it is obvious we need to split up groups we may need to relocate to the school.  If I find myself directing and coaching multiple basketball conditioning classes I will need to charge a fee of approximately $5 per class.  Please contact me prior to class so I can prepare for numbers and grade levels.  Lets help our kids have a great Summer and become more competitive in the sports the play.

Coach Jeff  

Doing the Best you can.

Daisy broke her finger yet she has a great spirit and does what ever she can.

	Gymnastics	Strength & Conditions
WU	Joe Henry Straddle sit	8-12-8 KB Swings P_Bar dips Lunge steps
WOD	4 rounds tabata squats	Back squat 5-5-5-5-5
Focus	HS to roll Flop down Rings back lever Dips-rows Back walk over Back handspring intro
Partner	Partner Push ups
Game/Fun	Jumping from heights
Cash Out		AMRP Box Jumps 14” 1 min

Free Work Out Saturday 10:00 AM

WU
5 Hollow Body Rocks
Inchworm 30 ft
Lunge walk 30 ft
Hopping L 30 ft.
Hopping R 30 ft
5 Hollow body rocks

2 Wods
5 min AMRP
7 Kettlebell Swings @ 2 poods
5 DU's
3 L-Pull ups

5 min rest

5 min AMRP
7 Deadlift 185#
5 Front Squat
3 Burpees

Big Wednesday

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 1 push ups to wall walk 2 Iron Cross 3 Roll ups 6 med ball clean
WOD	50 squats	Tabata What Else
Focus	HSPU Backwards Kip up and kip Pull up Back walk over Backhand spring
Partner	Partner Push ups Bunk beds
Game/Fun	Stick it
Cash Out		AMRP Box Jumps 14” 1 min