Warm Up-Long
Line Drills w/ jump rope

Mobility
Couch Stretch 1 min
Warrior Stretch alternating arms 1 min

WOD
Teams of 2 *One athlete works at a time
15 Rope Climbs
100 T2B
100 Wall Ball 20/14
300 Double Unders 

Warm Up
Rowing Intervals
+
Empty BB Warm Up

Mobility
Elevated Pigeon Pose on box
Ankle Stretch on box

WOD
AMRAP 16
18/15 Cal Row
15 KB High Pull 53/44
12 Burpee Box Jump 24/20
9 Pull Up

POST WOD
Grip Work "Hanging Out"
4 rounds
:30 hang from pull up bar
1 min rest

Warm Up
Coach's Choice

Activation
Booty Bands

Strength
Back Squat 4x8

WOD
For Time
500m Row
50 Thrusters 45/35
50 Yard Sled push 45/35 (down and back twice full turf)

Warm Up
Coach's Choice
+
Empty BB Warm Up

Mobility
Couch Stretch
Wrist Stretch

Strength
Hang Power Clean
5-4-3-2-1

WOD
AMRAP 10
10 Hang Power Cleans 135/95
20 Ab-Mat Sit Up
40 DU/80 Singles

Warm Up
:20's
Easy Shuttle run
Quad Stretch
Knee to chest
Inch worm

Faster Shuttle run
Straight leg kicks
Side Lunge
Bottom of Squat Hold

Faster Shuttle run
Walking Spiderman
Walking Sampson
Push up to down dog

Fastest Shuttle run
Broad Jump
High knees 
Butt kicks
+
Booty Bands

Activation-Vertical Testing
Max Height Box Jump
Max Distance Broad Jump


WOD
4 rounds on the 4min
18/14 Cal Row
15 Front Squats 95/65 (from the ground)
12 Shuttle Sprint
*Score is slowest round

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

Strength
EMOMX8
2 Power Snatch

WOD
AMRAP 9
30/24 Cal Row
30 H.R Push Up
30 DB Snatch 50/35

Warm Up
1 minute
Easy Bike
Active spiderman
Front rack stretch

1 minute
Medium Bike
Push up to down dog
Squat Hold

1 minute
Fast Bike
Air Squats
Wrist Stretch
+
Movement Prep

WOD
Teams of 3
AMRAP 30
100/75 Cal Bike
75 Wall Ball 20/14
50 Power Cleans 95/65

JOIIN US TONIGHT FOR FRIDAY NIGHT LIGHTS AT 5:30PM AND THEN OUT TO APPLE VALLEY BOWL/BOGARTS TO CELEBRATE THE OPEN BEING OVER! WE HAVE RESERVED LANES FOR US TO BOWL. IF BOWLING ISN'T YOUR THING THERE IS A BAR AND KAROKEE FOR YA! SEE YOU ALL THEN!

WORKOUT
18.5

Warm Up
Coach's Choice

Activation
Coach's Core 

WOD
4 Rounds
2min max cal row
2min max cal AB
2 min rest

Warm Up
2 minute row
Line Drills

Mobility
Couch Stretch
Pigeon Pose

Strength
Deficit Deadlift 3-3-3-3
*Stand on 45 or 25 pound plates to increase range of motion beyond that allowed by your normal deadlift set up. IF YOU STRUGGLE KEEPING PERFECT POSTURE PERFORM NORMAL DEADLIFTS IN THE SAME REP SCHEME. ASK A COACH IF NEEDED.

WOD
For Time
21-18-15-12-9-6-3
Cal Row
KBS 53/35