Warm Up
General Dynamic Flex
+
Front Rack Mobility

Activation
Tabata Hollow Rock + Jump Rope
+
​Clean Prep

Strength
Work up to a heavy 
1 Power Clean + 1 Hang Power Clean

WOD
"Power Hour"
For Time
50 Clean and Jerks 135/95
*Every minute on the minute perform 5 toes to bar



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Warm Up
Mobility 
General Dynamic Flex

Activation
12-14 Minutes at your own pace
3x Wall Walks
6x Toes to Rings
12x Jump Lunges
24x Chest Supported Y-T-L (8-8-8)


WOD
30-24-18-12
KB Goblet Squat 70/53
Sit Up
10m Shuttle Runs

-Pick a heavy KB for this workout. Orange KB is 70 pounds and white KB is 53 pounds. For the shuttle run, have two cones 10 meters away from each other.  Every time you get to a cone, you have achieved one rep. Please touch the line every time you touch a cone. In other words.. down and back is 2 reps since you ran 10 meters twice




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Warm Up
General Dynamic Flex

Activation
Hip Mobility

Strength
Back Squat 5x2

WOD
"Jackie"
1,000m Row
50 Thrusters 45/35
30 Pull Ups


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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
EMOMX8
-Choose your own venture
Ring Muscle Up, Bar Muscle Up, Pull Up, C2B Pull Up, HSPU

WOD
"Diane"
21-15-9
Deadlift 225/155
HSPU or Hand Release Push Up



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Warm Up
General Dynamic Flex

Activation
Upper Body Mobility- Chest Opener

Strength
Bench Press
3-3-3

WOD
5 Rounds
1:00 Max Cal Row
1:00 Max Power Clean 135/95
1:00 Max Burpee
1:00 REST



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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
Front Rack Lunge 4x6/6

WOD
"Black n Blue"
5RFT
10 Power Clean 135/95
10 Burpee



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Warm Up
General Dynamic Flex

Activation
Med Ball Series

WOD
Teams of 3
AMRAP 7
50 Bench Press 95/65
50 Bench Press 115/80
AMRAP Bench Press 135/96

REST 3:00

AMRAP 7
50 Front Squat 115/80
50 Front Squat 135/95
AMRAP Front Squat 155/105

REST 3:00

AMRAP 7
50 Deadlift 155/105
50 Deadlift 185/135
AMRAP Deadlift 225/155



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Warm Up
General Dynamic Flex

Activation
12-14 Minutes at your own pace
Single Arm Ring Row x8/8
Heavy DB Snatch x3/3
Lateral Med Ball Toss x8/8
L-Sit :20


WOD
AMRAP 18
30 Shoulder to Overhead 95/65
30 Box Jump 24/20
30 Cal Row
30 T2B



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Warm Up
General Dynamic Flex

Activation
Core Series
+
Rope Climb Practice

WOD
"Tandem"
With a partner, split reps however you want
AMRAP 20
70/50 Cal Row
30 KBS 70/53
8 Rope Climbs



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Warm Up
Ankle Mobility
General Dynamic Flex

Activation
Coach's Choice

Strength
Overhead Squat
5-5-5
3-3-3

WOD
21-15-9
Squat Snatch 95/65
C2B Pull Up


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