Grab Green Ball for Slams (one per group)
14/16/20 only

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
*Weigh in when done

Front Squat 5×5
Ball Slams 3×20

WOD – “Kevin”
Russian Swings
Max Reps
20/24/32

Weigh in

Mile Run

Sit in teams of 6 in the end zone

Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpee to Sit Up to NinjaRoll Up
10 SDLHP
10 Pull Ups

Mats
Ladders
15 Depth Jump and Out

Sprint Progression
Sprint 10 Meters on Minute 1
Sprint 10 Meters on Minute 2
until you reach
Sprint 100m on Minute 10

Sub Today

Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters

Snatch Complex x 3

WOD – “Issac”
Bench Press Bulgarian
video board records

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLift

American Swings 3×15
Find your Bench Max (15min) – Complete Bulgarian Worksheet (Do Math)

WOD – James
20 Minute Box jump Progression

Practice Hand Stands

Warm up
3 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats (Hurdles)
Ladders

Depth Jumps 20×1

WOD – Sprint
40 Meter Sprint
On the Minute
Every Minute
For 20 Minutes

Warm Up
2 Rounds:
7 OHS
10 Pull Up
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – “Helen” on the Track
3 Rounds:
400m Run
21 American Swings
12 Pull Ups

Every group should get one Green Slam Ball
(per group) For WOD Before entry to the weightroom.

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps

Ball Slams 3×20
Overhead Squat  5×5

WOD – “Greg”
20 Minute Push Up Progression
Hand Release

Knees to Elbows/Toes to bar
4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank
Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk

Prone Isolation (plank) 3×30 Sec

Warm Up
3 Rounds:
10 Dead Lift
10 Box Jumps
10 Burpees
100/50 JumpRope/Double Unders

Mats
Ladders

DeadBugs 3×15 Sec

WOD
5 Rounds:
300m Run
50 Push Ups

At Tonights Football Game (Our Last Home Game) we will be promoting an orginization called BE THE MATCH.  It is an organization that saves lives.  Please come and be a part of it,  and bring your parents.  Below is my Niece’s (Kate) Story, and why this is close to my heart.

In March of this year, Kate, at the age of 5, became sick and within 2 weeks, she was transported from Sacramento (Kaiser Roseville) to San Francisco’s UCSF Benioff Children’s Hospital with acute liver failure.  The doctors believe, but don’t know for sure, that an unknown virus attacked her liver…..and Kate’s family was told it was inevitable that she would need an emergency liver transplant to keep her alive.  Her family watched her and prayed for many weeks that she would not fall off that cliff…..and she didn’t!  God was faithful and miraculously her liver began to show signs of recovery in early May.

At the end of May, when she was finally safe enough to be released from the hospital, the doctors found that her blood counts had dropped rapidly within two weeks.  After a bone marrow biopsy, Kate was diagnosed with Severe Aplastic Anemia (SAA), which is a very rare bone marrow failure condition (less than 600 people diagnosed in US each year). When you have SAA, your bone marrow no longer produces healthy blood cells: red, white, and platelets. SAA can be caused by genetic disorders, however, Kate was tested for most of these genetic conditions and the results were negative. They believe her SAA was acquired and caused by the acute liver failure.  Their theory is that her body’s immune system fought so hard to beat the virus that attacked her liver that it then attacked her bone marrow as it did not recognize the viral cells vs the healthy cells.  Kate is requiring weekly transfusions for platelets and red blood cells to keep her alive, however this can only help for so long. A cure for Kate would be to have a bone marrow transplant. The transplant institution has been on a hunt for to find a 10/10 match for Kate; and they have not yet found one. She has very rare markers and she needs your help! Please consider becoming a bone marrow donor to save lives!