Warm Up
:30 Easy Bike
:30 Easy Row
:30 Active Spiderman

:30 Medium Bike
:30 Medium Row
:30 Push up to down dog

:30 Fast Bike
:30 Fast Row
:30 Active Sampson

Mobility
Couch Stretch 1 min
Pigeon Pose 1 min
Ankle Stretch 1 min
+
Movement Prep and teaching for WOD

WOD
3RFT
20/15 Cal Bike
20/15 Cal Row
200m Empty Sled Push
Rest 3:00 between rounds
*Goal of today's workout is to find an aggressive pace on the machines and empty sled. 3min rest between rounds should reach full recovery. 

Warm Up
Line Drills-Long
Booty Bands
+
Empty BB Warm Up

Strength
Build to a heavy thruster from the rack

WOD
Teams of 2
10RFT
20/16 Cal AB
20 Wall Ball 20/14
40 DU
*Partner completes full round before next parter begins

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

Mobility
Chest Stretch
Glute Bridge Hold

Strength
EMOMx10
1 Power Clean + 1 Front Squat

WOD
For Time
1k Row
30 Deadlifts 205/135
50 Lateral Burpee over the bar

Warm Up
:30
Easy Row
Push up to down dog

:30
Medium Row
Active Spiderman

:30 Fast row
Active Sampson
+
Hurdle Warm Up

Mobility
Ankle Stretch
+
Movement prep and practice 

WOD
For Time
1500m Row
100 DU's/ 200 Singles
50 Cal AB
100 DU's/ 200 Singles
1500m Row

Warm Up
:30
Inch Worm
Active Sampson
Active Spiderman
Air Squats
Push up to down dog
+
Empty BB Warm Up

Mobility
PVC pass throughs
Warrior Squats
PVC OHS
+
Movement Prep

Strength
Build to a heavy power snatch single 

WOD
AMRAP 9
2 Pull Up
2 Power Snatch 95/65
4 Pull Up
4 Power Snatch
6 Pull Up
6 Power Snatch
*Add 2 reps every round until time is up

Warm Up
Cone Game
+
:30
Push Up to down dog
Air Squat
Active spiderman
Banded good morning
Active sampson
+
Empty BB Warm up

Mobility
Front Rack Stretch
Child's Pose
Pigeon Pose
+
Movement Prep and teaching for all the movements

WOD
"For Time"
10 Power Clean 155/105
50 Air Squat
10 Front Squat 155/105
50 Air Squat
10 Jerks 155/105
50 Air Squat
10 Clusters 155/105
*Weight should be something heavier than what you did "Grace" with. Athletes should be able to do 8-10 reps unbroken when fresh.

Benchmark Monday!
​
Warm Up
200m Run
10 KB Deadlift
10 Russian KBS
10 KBS
x2

Mobility
Chest Stretch
Scap Push Up

Strength
Bench Press
10-8-6-4-2

WOD
"Helen"
3RFT
400m Run
21 KBS 53/35
12 Pull Up

Warm Up
500m Row
Partner Warm Up- Long

Activation
PVC Hinges
+
Movement prep and teaching for WOD

WOD
Teams of 2
For Time
60 Clean and Jerk 135/85 *One athlete workin at a time
30 Synchro Bar Facing Burpee
40 Clean and Jerk 155/ 105
30 Synchro Bar Facing Burpee
20 Clean and Jerk 185/ 125
30 Synchro Bar Facing Burpee

Warm Up
PVC Game
+
Rowing Intervals
+
Empty BB Warm Up

Mobility
Chest Stretch 1 min
Glute Bridge Hold 1 min
Ankle Stretch :30/:30

Strength
Split Squat
4x5/5

WOD
For Time
30-20-10
DB Thrusters 35/25
T2B