Coach Joines & Coach Factor’s B3 Freshmen Weights Class

MCHS students- If you have items at school; we will have a drive-thru pick up May 13, 14 and 15 from 9 am until 4 pm each day. Please use the circle drive in ...the front of the high school. We will have two lanes of traffic. A staff member will greet you at your car to discuss what items you have to collect. Please be patient while we try to locate your items. You may also return school items at this time, any textbooks, library books, and/or Chromebooks may be checked in. If you are paying fines and fees, please have correct amount in an envelope with your name. Look forward to seeing you May 13, 14 or 15th! See more

A. Prep: 3 Rounds 10 RDL 20 4-Way Deadbugs :30 Plank Hold w/Shoulder Taps :45 Squat Hold... 100 Jump Ropes B. Strength: 1. 5x7 Bulgarian SS (7 Each) 2. 4x8 DB Bench C. Work Capacity: AMRAP 6 6 Russian Swings 6 Pushups D. Mobility: 20:00 10:00 of Smashing 5:00 of 90/90 5:00 of Band or Towel Stretches

Monday’s Home Wod A. Prep: 2 Rounds 20 Contralateral Deadbugs 20 Pogo Jumps... Walking Knee Hugs, 20-yds High Knees, 20-yds Toe Touch Walk, 20-yds Push-up Sprint, 20-yds B. Accelerations: 4 x Flying 20’s *All 4 are falling starts C. Intensity Sprints: 4 x 30-yds *2 x 3-Point Stance *2 x Kneeling Stance D. Strength: 1. 3x5 Squat ~25 Russian Swings 2. 3x5 Strict Press ~3x Max Rep Pull-ups E. Mobility: 20:00 10:00 of Smashing 2:00 Goblet Squat Hold 2:00 Wall Stretch 2:00 Couch 2:00 Groin 2:00 Prone Shoulder Movements

Thursday’s Home Wod Prep: 2 Rounds 10 Knee Hugs 20 Wall Runs... 30 Contralateral Deadbugs Accelerations: 4x Flying 20’s (Falling Start) Sprints: 4x 40’s (Lateral Drive/Turn and Burn) Strength: 1. Strict Press - 10, 7, 3x5 ~ Superset 1:00 Max Rep BOR (each) ~ Superset 1:00 Wt. Jumping Lunges Working Capacity: 8 RFT 8 DB Push Presses, 40-20# 20 Air Squats Mobility: 20:00 10:00 of Smashing 10:00 of Bands