“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”- Paul Bear Bryant
**There will be an evening play-care attendant Mon-Thursday “Only. No Friday or Saturday attendant this week. Sorry for the inconvenience. Please plan accordingly.
This is the last week of the Youth Strength and Conditioning class. These youth, including one of their coaches have all made significant strides in 6 weeks of their fitness level. They will do great things this upcoming Football Season.
No YOGA on Saturday July 12th.
WOD: “3 Couplets ” With a 24 minute running clock
5 Rds of: 6 Minutes to complete
3 Hang Power snatch RX L-1 95/63 L-2 85/55 L-3 75/45
3 Minute rest
10 Rds of: 6 Minutes to complete
5 Strict Pull Ups
5 Deficit Push Ups 45/25 hands on bumper
3 Minute rest
2 Rds of: 6 Minutes to complete
25 Wall Ball shots RX L-1 20/14 L-2 14/10 L-3 10/8
Cash out– 3RNFT of 3 Strict-HSPU 3 TGU’s with a friend
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim
Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD then:
Rest recover 7 min then:
Snatch 6×1. 1. 1. Rest 10 sec between 1.
Row for 4 minutes at 65-75% – 7 Minutes of Mobility
CFE STRENGTH & CONDITIONING WOD:
ME- Weighted pull ups * Find today’s max Heaviest
3 Rounds of:
21 KB Swings #53/35
12 Pull Ups
SKILLS & DRILLS
Perform 20-45min of skill/drills of:
3-5 hours later or before
Run (FRI): Repeat 800m, recover 3:1 until form/pace deteriorates