Warm Up:
Foam Roll
Thoracic Mobility

Activation:
Work Up To a Max Sled Push
+
Work Up To a Heavy Turkish Get Up

WOD:
5 Rounds For Reps
1 minute of DB Push Press 30/20
1 minute of Knees to Elbow
1 minute of Pull Ups

Post WOD:
Spend 3 Minutes in Frog Stretch

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Warm Up
Mobility (Chest)

Activation
Accumulate 3 minute L-Sit on rings, boxes, or parallets

Strength:
EMOMX10
2 Push Jerks 

WOD:
AMRAP 15
5 T2B
10 H.R Push Up
15 Wall Ball

Post WOD:
Group Stretch

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Warm up
Hip Stretch
Dynamic Flex

Activation
20/10
Double Under Practice
Push Up

Strength
Back Squat 5x5

WOD
80-60-40-20
Air Squats
*40 DU's between each round AND after the last round :)

Post WOD
BB Quad Smash 2min/side


Coach's note: The strength today should be heavy for all 5 sets. I don't want athletes making big jumps and having the 5th set be the only tough one. Emphasize small jumps so each set is a bit of a struggle. Also leave time for the quad smash, they may need it. 
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Warm up:
Banded Lat Stretch 2min/side
Dynamic Flex (Sprint focus)

Activation:
Tabata: Sit 2 Stand & I,Y,W's

Strength:
5x4 Weighted Pull Up

WOD:
E2MOMx16
1X Sprint Full Length of the Track

Post WOD: 3RNFT
10 BB Roll Out
10 Hollow Rock


Coach's note: If the athlete can't perform weighted pull ups have them do strict or banded pull ups. It's been awhile since we have sprinted or even ran at a high intensity, make sure the athletes are warmed up and ready to go. The clock should be running and athletes should be able to keep track of their rest. This isn't supposed to be a burn out, but rather 8 solid max out sprints. Don't forget the Post Wod core session as well. 
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Warm Up:
Mobility
Foam Roll

Activation:
3RNFT
10 Air Squat
5 Wall Walk

Strength:
10 Minutes Rope Climb Review and Practice

WOD:
L2)
6 Rounds
2 Rope Climbs
10 Burpee Box Jump 24/20
15 KBS

L1)
4 Rounds
1 Rope Climb
10 Burpee Box Jump 24/20
15 KBS

Post WOD:
Group Stretch

Coach's note:
This WOD will take some time so allow for it. Go over the different rope climb techniques to EVERYONE. No matter what ability level your athletes are at, everyone can use the practice. If it's too easy, have them go legless during the practice time. The WOD's are two different workouts for scaled and RX athletes. 
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Warm up:
Foam Roll

Activation:
Booty Bands Series

Strength:
20 minutes to find a 1RM Clean and Jerk

WOD:
13.4 CrossFit Open Workout
L2)
7 MIN AMRAP
3,3,6,6,9,9,12,12,15,15...etc
Clean and Jerk 135/95
Toes to Bar

L1)
7 MIN AMRAP
3,3,6,6,9,9,12,12,15,15...etc
Clean and Jerk 115/75
Knees to Chest


Coach's note:
Take lots of time going over the correct technique on the clean and jerk. If athletes find their 1 rep rather quickly, have them drop to 70% and perform and EMOM workout. The WOD is a throw back from the 2013 open and could very well be brought back this year. Go over correct standards and write scores on the board. The open is near!!
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​Warm up:
Hip Mobility
Overhead Squat Prep

Activation:
1/2 Get Up
Lateral Lunge

Strength:
Overhead Squat
8-8-6-6-4-4

WOD:
"The Burner"
5RFT
12 Wall Ball 20/14
12 Burpees

​Warm up:
Mobility (Ankles & Calves)
5 rounds of "Cindy"

Activation:
Tabata Hollow Rock

Strength:
EMOMx 14
ODD: 6-8x Ring Dip
Even: 6-8x Chin Up

WOD:
"Death By Box Jump"
Men: 20 inch
Women: 18 inch

​Warm up
Mobility
Dynamic Flex

Activation
Hollow Rock & Reverse Hollow Rock

Pre WOD:
Ring & Bar Muscle Up Progressions

WOD:
"THE HOGAN"
21min AMRAP
33 Row (calorie)
33 Rope Jump (double under)
3 Running Laps
3/3 DB Snatch 50/30

Coach's note: HAPPY 33RD B-DAY KRISTIN HOGAN! THANK YOU SO MUCH FOR ALL THAT YOU DO.
Celebrate Kristin's bday today with some of her favorite movements. Take some quality time going over muscle up progressions for both bar and ring. Enjoy!

​Warm up:
Foam Roll (Quads)
Dynamic Flex

Activation:
Sled Push Relays

Strength:
Every :30 For 20 Reps Perform 1 Squat Clean

WOD:
AMRAP 16
400m Row
20 Weighted Box Step Up 35/25
10 Power Clean 155/105

Coach's note: Have some fun with the sled push relays, keep it light so athletes aren't taxed for the rest of the day. The strength should be technique focused. Too much weight here will wreck the athlete for the workout. They should pick a weight that they have no problem hitting consistently. For the WOD, please set up the gym as if it were a competition. Rowers set up near the American flag door, followed by the boxes in the middle of the gym, followed by a bunch of barbells down by the wall ball rack. Athletes can use KB or DB on the step up. Also, power cleans should be somewhat heavy so the athlete chooses to perform singles. Enjoy!!