Warm Up
Mobility- Thoracic Opener with Foam Roller and Barbell
General Dynamic Flex

Activation
Toes to Bar progression work

WOD
5RFT
10 Burpee
10 T2B

Post WOD
A1) DB Row x6/6 (Heavy)
A2) Banded OR Weighted Push Up xAMRAP
Rest 2 minutes x4


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Warm Up
Front Rack Mobility
General Dynamic Flex

Strength
Work up to a heavy clean and jerk for the day

WOD
"17.6"
AMRAP14
12 Hang Clean
9 Front Squat
6 Push Jerk
3 Thruster

Men: 95#
Women: 65#



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Warm Up
Mobility
General Dynamic Flex

Activation
Farmer Carry & Hurdles

WOD
Partner WOD
AMRAP 16
Deadlift x20 185/125
Synchro Burpee Over Bar x12
Rope Climb x1/1

-One person works on the deadlift at a time, split reps however you want
-Both partners synchronize the burpee over bar, must jump over at the same time for rep to count
-Both partners perform a rope climb, one works at a time



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Warm Up
Mobility
General Dynamic Flex

Activation
Coach's choice

WOD
"Downhill Sprint"
10-9-8-7-6-5-4-3-2-1
Bench Press 115/80
Strict Pull Up
*Perform 4 Shuttle Sprints between each round



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Warm Up
General Dynamic Flex

Activation
Banded Good Morning
Turkish Get Up
Chest Wall Slides
7-10 minutes
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WOD
"Sweat Fest"
For Time:
25 KBS 53/35
50 Sit Up
100 Single Unders 
20 KBS
40 Sit Up
80 Single Under
15 KBS
30 Sit Up
60 Single Under
10 KBS
20 Sit Up
40 Single Under
5 KBS
10 Sit Up
20 Single Under


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Warm Up
General Dynamic Flex

Activation
Booty Bands Series

Strength
A) Power Clean 3x3

B) Front Squat 3x3

WOD
"Quadzilla"
3RFT
21/15 Cal Bike
15 Wall Ball
9 Pull Up




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Warm Up
Booty Bands
+
General Dynamic Flex

Activation
Coach's Core

WOD
AMRAP 20
Teams of 3, one parter does an entire round before next partner may go
12/10 Cal Row
9 Power Snatch
6 Toes to Bar





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17.5 :)

Warm Up
General Dynamic Flex

Activation
Hip Mobility

WOD
"Final Goat Day"
EMOMX20
Odd- Weakness 1
Even- Weakness 2



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Warm Up
General Dynamic Flex

Activation
Ladders & Agility
+
Dowel Good mornings

WOD
5RFT
21 Cal Bike or Row
15 Burpees 
9 Thruster 95/65

POST WOD
Group Stretch




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