Warm Up
Line Drills-Long
+
Tabata- Plank Hold & Double under
+
Barbell Warm Up
+
Movement Prep for deadlift

WOD
EMOMX20
Odd- 3 Deadlift
Even- 10 Sit Up + 20 DU
*Athletes should build in deadlift every round or every other round as the time progresses. 

Warm Up
:30
Easy Jog
Quad stretch
Inch worm
Straight leg kicks

Medium jog
Walking Sampson
Walkin Spiderman
Slow Air squats

Fast jog
Toe Walk/Heel walk
High knees
Butt kicks

Mobility
Pigeon Pose
Ankle Stretch
+
Movement prep and teaching for WOD

WOD
3RFT
500m Row
400m Run
Rest 3 minutes between rounds
*Your score it TOTAL amount of time to complete the workout, rest included

Warm Up
:30
Inch Worm
Air Squats
Push up to down dog
Active sampson
Active spiderman
Air squat
+
BB Warm Up

Mobility
Wrist stretch
Front rack stretch

Strength
Build to a heavy hang power clean double 

WOD
"DT"
5RFT
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk

Warm Up
:30
Jumping Jacks
Quad stretch
Active Sampson
Inch worm
Active spiderman
Air squat
+
Hurdle drills
+
Empty BB warm up
+
​Mobility

Strength
10 minute to work on hang snatch

WOD
AMRAP 15
15 Power Snatch 75/55
30 DU
15 Wall Ball 20/14
30 DU

WOD
"Murph"
For Time
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run

Warm Up
:30
Lateral Hops
Push up to down dog
Front to back Hops
Active Spiderman
Jump Rope
Active Sampson
+
Empty BB Warm Up

Mobility
Wrist Stretch
Front Rack Stretch

Strength
Strict Press *From the rack
8-6-4-2

WOD
For time
10-9-8-7-6-5-4-3-2-1
Power Cleans 115/80
*30 DU's after each round
*Athletes should choose a weight that they can cycle reps with. This is not a workout to do all singles. Rather, work on the skill of barbell cycling.

Warm Up
:30
Active Spiderman
Inch Worm
Push up to down dog
Lateral lunge
Active Sampson
Air Squats
PVC pass through
PVC OHS

Mobility
Squat Hold 1 min
Child Pose 1 min
Warrior Squat 1 min

Strength
OHS 4x4 w/ 3-5 second pause at the bottom

WOD
*Athlete chooses one based on ability level

Option A
For Time
21-15-9
Squat Snatch 95/65
C2B Pull up

Option B
For Time
15-12-9
Power Snatch 95/65
OHS
Pull Up

Option C
For Time
15-12-9
Power Snatch 75/55
OHS 75/55
Pull Up

Warm Up
200m Run
Line Drills-Long
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist Stretch
+
Movement prep for strength

Strength
Build to a heavy power clean + split jerk

WOD
3RFT
10 Clean and Jerk 135/95
400m Run

Warm Up
:30
Easy Row 
Push Up to down dog
Medium Row
Active Spiderman
Fast Row
Active Sampson

Mobility
Pigeon Pose- 1 min each leg
Couch Stretch- 1 min each leg 
+
Movement prep and teaching for workout

WOD
5 Rounds every 4:00
30 Air Squat
20/14 Cal Row
10 Lateral Burpee over the rower