Warm Up
Coach's Choice!

Mobility
Child's Pose
Squat Hold
+
Movement Prep/Points of performance for WOD

WOD
AMRAP 18
18/13 Cal AB
15 Wall Ball 20/14
12 Alternating DB Snatch 50/35
9 T2B

Warm Up
:30
Jumping Jacks
Push Up to Down Dog
Air Squats
Active Spiderman
+
Rowling
+
Movement Prep and practice for workout

WOD
"Dave B's Delight"
For Time
2k Row
150 DU/ 300 Single Unders
10 Rounds of Cindy

Post WOD
Midline Work
10x Superman
10x Strict Knees to Elbow
30x Banded Good Morning
2-3 sets

Warm Up
Coach's Game
+
:30 easy row
Active Spiderman
:30 Medium Row
Active Sampson
:30 Fast Row
Air Squats

Mobility
Ankle Stretch
Pigeon Pose
+
Movement Prep and practice for WOD

WOD
AMRAP 3
50ft Walking Lunge Body Weight
35 Sit Up
Max Cal AB

Rest 3 min

AMRAP 3
50ft Walking Lunge 30's/25's
35 Sit Up
Max Cal AB

Rest 3 min

AMRAP 3
50ft Walking Lunge 40's/30's
35 Sit Up
Max Cal AB

Rest 3 min

AMRAP 3
50ft Walking Lunge 50's/35's
35 Sit Up
Max Cal AB

Warm Up
:30 Easy Row
Active Spiderman
:30 Medium Row
Push up to down dog
:30 Fast Row
Active Sampson
+
Empty BB Warm Up

Mobility
Front Rack Stretch
+
Movement Prep/Practice of Push Press

Strength
Push Press 5x3

WOD
"Capacity Test"
For Time
500m Row
10 KBS 72/53
10 Burpees
10 KBS
10 Burpees
500m Row
10 KBS
10 Burpees
10 KBS
10 Burpees
500m Row

Warm Up
Group Run
Rowing intervals- Coach's Choice

Mobility
Elevated Pigeon Pose
Couch Stretch
+
Movement Prep for WOD

WOD
EMOMX16
Odd- 15/12 Cal Row
Even- 3 Deadlifts
*Athletes choose loading

Warm Up
Cone Reaction Game
+
:30
Push up to down dog
Air Squats
Active Spiderman
Side Lunge
Active Sampson
+
Booty Bands
+
Empty BB Warm Up

Strength
Front Squat 8x2 w/ 2 second pause in the bottom

WOD
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Rips/Box Dips

or

21-15-9
Squat Cleans 135/95
42-30-18
Push Ups

Warm Up
Rowing Intervals
+
Coach's Choice

Mobility
PVC Pass Throughs
Russian KBS
Hand Taps
+
Teaching of Push Jerk points of performance

Strength
Work up to a heavy push jerk single (from the rack)

WOD
AMRAP 14
7 HSPU/ Elevated HSPU/ Wall Walks (3)
9 C2B Pull Up/ Pull Up/ Jumping Pull Up
11 Cal Row

Warm Up
Bike/ Row Intervals
+
Coach's Choice

Mobility
Ankle Stretch
Chest Stretch
+
Movement Prep

WOD
Teams of 2
AMRAP 25
20/15 Cal Row
60 Double Unders/ 120 Singles
20 Burpees Over the Rower
*One partner completes an entire round, then next athlete begins

Warm Up
Coach's Choice

Mobility
Couch Stretch 2min/2min
Banded Shoulder Distraction 1min/1min
Pigeon Pose 1min/1min
+
Teaching and practice of movements in WOD

WOD
4RFT
30/21 Cal AB
30 Sit Up
30 KBS 53/35

Warm Up
:30
Inch Worm
Quad Stretch
Push up to down dog
Side Lunge
Half burpees
Air Squats
+
Empty Barbell Warm Up

Mobility
PVC Pass through
Squat therapy w/ booty band
PVC Overhead Squats

Strength
3-3-3-3-3-3
Weighted Pull Up/Chin Up

WOD
9-15-21
C2B/Pull Up
Bar Facing Burpee
Overhead Squat 95/65 or 75/55