HAPPY 34th BIRTHDAY COACH KRISTIN! THANK YOU FOR YOUR AWESOME COACHING AND GUIDANCE YOU HAVE GIVEN EVERYONE AT MI5!

Warm Up
General Dynamic Flex

Activation
Dodgeball 

WOD
With a partner. Split reps however you want
AMRAP 34 (age)
1/1 Rope Climb (month)
21 BB Lunges (date)
83/63 Cal Row (year)

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Warm Up
General Dynamic Flex

Activation
Find 1RM Box Jump for height
*Feel free to use plates to stack on boxes to find your highest jump. Be safe, protect your shins, and pick those black boxes if you can ;)

Strength
Every :90 for 10 sets
Perform 1 Squat Clean and Jerk
*Goal here is to go heavy

WOD
For Time
30 Box Jump Overs 30/24
30 KBS 72/53



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Warm Up
General Dynamic Flex
+
Ankle Mobility

Activation
Ladder Drills

WOD
Interval Version 3
5 Rounds of 4:00 on/4:00 off
30/20 Cal Row
12 Shuttle Run
Max rep Box Jump Over 20inch

*This is the last of the 3 week series working in 4 minute increments. Go hard on all 5 rounds and keep track of your reps. Enjoy :)


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Warm Up
General Dynamic Flex

Activation
Deadlift Prep

Strength
Deadlift 
3-3-3-3-3-3
*Perform 20 Hollow Rocks after each set of deadlifts

WOD
AMRAP 15
1 Deadlift 275/185
10 T2B
15 Burpee over Bar

*Pick a heavy weight for the deadlift during this workout. It shouldn't be your 1 rep max, but it should be something heavy. 


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Warm Up
General Dynamic Flex

Activation
Partner Med Ball Series
+
Practice WOD movements

WOD
"Chelsea"
EMOMX30
5 Pull Up
10 Push Up
15 Air Squat

Post WOD
Accumulate 2 minutes in an L-Hang

*Note- you are an unbelievable ninja if you can do this RX. However, most of you will have to scale this workout. Everyone will be expected to go for 30 minutes but the amount of reps performed will be your choice. Ultimately, I would like to see the number ascend in reps similar to how it is shown. An example could be 4 pull Up 6 Push Up 10 Air Squat. Find a sequence that works for you and stay with it for 30 minutes!


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Warm Up
General Dynamic Flex

Activation
4 Rounds NOT for time
1/2 Kneeling Shoulder Press w/ reach x8/8
I,Y,T's x8/8/8
Wall Tap x8
SA Cross Body Ring Row x8/8

WOD
For Time:
Buy in: 400m Run
12-9-6
Clean and Jerk 175/110
3-3-3
Rope Climb

*The weight on the clean and jerk should be heavy enough where you are forced to do singles. They should not be fast, nor should they be performed touch n go style. 


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Warm Up
Hip Opener Series

Actvation
Goblet Squats w/ Tempo
Side Plank
Ankle Mobility

Strength
Heavy Back Squat
10-8-6-4-2
*Add weight every set

WOD
Tabata Back Squat
:20 on :10 off for 8 rounds
45/35


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Warm Up
General Dynamic Flex

Activation
CrossOver Symmetry
+
Empty Bar Progressions

Strength
Push Press 5x5

WOD
For Time
30-25-20
Jumping Lunge
Strict Press 75/55


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Warm Up
Dynamic Flex
Running Drills against the wall

WOD
Interval Version 2
5 Rounds of 4:00 on/4:00 off
12x 10m Shuttle Run
20x Box Jump Overs 20inch
Max Cal on Rower

*Your score is the amount of calories rowed after 5 rounds. This is the exact opposite of the workout we did last Wednesday. 


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Warm Up
General Dynamic Flex

Activation
Coach's Choice/Movement Prep

Strength
Power Clean 5x2

WOD
For Time
30 Hang Squat Clean 95/65
30 HSPU or Push Up
30 Thruster
30 Box Jump
30 OHS
30 Pull Up
*16min Time Cap


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