L-Pullup Holds (Work on bringing legs out straight in front and holding - if the athlete already has strict pullups then they will work on L-Pullups with palms facing forward grip and palms facing backward)



Filthy Fifty (CF797 Version)

For time

50 reps for each exercise

Wall Balls (20/14#)

Box Jumps (24/20")

Push Press (75/45#)



Abmat Situps


Air Squats

Knees to elbows



Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.