Warm Up
Mobility
Dynamic Flex- Coach's Choice

Activation
Find Highest Seated Box Jump

Strength
1/2 Kneeling 1 Arm DB Press 4x6/6

WOD
27-21-15-9
KBS
Box Jump 24/20

Directly into...
200m KBS Farmer Carry 72/53

Directly into...
9-15-21-27
KBS
Box Jump 24/20


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Warm Up
Dynamic Flex- Coach's Choice
Mobility

Activation
12-10-8-6-4-2
Hollow Rock & Superman

Strength
Find 1RM Thruster From The Rack
then drop to 75% and perform 3x3

WOD
"The Finals"
21-15-9
Thruster 95/65
Rope Climb
4-3-2


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Warm Up
Coach's Choice

WOD
MEMORIAL DAY MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run


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Warm Up
Mobility
Dynamic Flex

Activation
"Bring Sally Up"
then 2 minutes in an L-Sit

Strength
A1) Heavy Bent Over DB Row 5x4/4
A2) Heavy Farmer Carry 5x1 Length

OR

1RM Front Squat if not previously tested this week!

WOD
For Time:
1000m Row
50 KBHP 53/35
50 DU
50 Sit Up
50 Box Step Over 24/20


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Warm Up
Mobility
Dynamic Flex- Coach's Choice

Activation
Goblet Squat
Push Up
1 Lap Run

Strength
Bulgarian Split Squat BB or DB 5x6/6
*Try BB for more of a challenge

OR

1RM Front Squat if not previously tested this week!
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WOD
1 Minute of DB Hang Squat Clean 35/20
1 Minute of Half Burpees
1 Minute of T2B
2 Minutes DB Hang Squat Clean
2 Minutes Half Burpees
2 Minutes T2B
1 Minute DB Hang Squat Clean
1 Minute Half Burpees
1 Minute T2B

*Perform this with a running clock

POST WOD
Pigeon Pose 2 min/side


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Warm Up
Mobility
Dynamic Flex

Activation
KB High Pull
Banded Good Mornings
Hollow Rock
​x3

Strength
Power Clean
2-2-2-2-2-2

OR

1 RRM Front Squat if not tested already this week

WOD
"Gold Digger"
21-15-9
Deadlift 225/155
400m Run

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Warm Up
Dynamic Flex

Activation
Long Hip Mobility
Squat Series

Strength
A. Find 1RM Front Squat


B. Find 2RM Bench Press

*Today is the day! We have put together 6 weeks of front squat training and today we will find out if the hard work has paid off. Athletes should take their own approach to finding their new max. Whether that is lots of singles, or building up in a different way. Good luck to all and let's set some PR's!


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Warm Up
Mobility
Dynamic Flex

Activation
Max Effort 1 Mile Time Trial

WOD
With a Partner
EMOMX16
Odd- :30 Max Burpees
Even- :30 Max Cal Row

*Score is total amount of calories rowed and total amount of burpees completed. Each team will have 2 separate scores. (One partner works on burpees while the other athlete works on the rower).

Post WOD
Banded Hamstring Stretch



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Warm Up
Mobility
Dynamic Flex

Mobility
Running Drills

WOD
"Marathon Man"
2RFT
300m Run
26 H.R Push Up
300m Run
26 KBS 53/35
300m Run
26 Sit Up
300m Run
26 Superman
300m Run
26 Box Jump 24/20


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Warm Up
Mobility
Dynamic Flex- Coach's Choice

Activation
KB Side Lunge 5/5
7 Cal Row
10 UB DU

Strength
3 Sets of the following complex
1 Push Jerk + 1 Split Jerk

WOD
100 DU
10 Front Squat 155/105
5 Strict HSPU
80 DU
8 Front Squat
4 Strict HSPU
60 DU
6 Front Squat
3 Strict HSPU
40 DU
4 Front Squat
2 Strict HSPU
20 DU
2 Front Squat
1 Strict HSPU




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