Warm Up
General Dynamic Flex

Activation
Partner Farmer Carry

WOD
300%
Teams of 3
100/70 Cal Row
100 Box Jump Overs
100 Power Snatch 75/55
100 T2B
100 Power Snatch
100 Box Jump Overs
100/70 Cal Row




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Warm Up
Mobility
General Dynamic Flex

Strength
Bench Press 10-8-6-2
*Heavy Sled Push down and back between each set

WOD
"Hurricane"
3RFT
800m Run
21 Power Cleans 135/95 or 115/80



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Warm Up
General Dynamic Flex

Activation
Row 200m AFAP
Rest 1:30
x8

OR

Bike 14 cals AFAP
Rest 1:30
​x8

WOD
"Body Check"
Tabata
(8x20 on/ :10 off)
1) Air Squats
2) Sit Ups
3) Push Ups
4) Cal Row
* Perform all 8 intervals before moving on to the next exercise 



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Warm Up
General Dynamic Flex

Activation
Tabata Good Mornings

Strength
Deadlift to a heavy 3

WOD
"Push n Pull"
AMRAP 7
Max Wall Ball Shots 20/14
*EMOM perform 5 Deadlifts @ 205/145
Your score is the amount of wall balls completed in 7 minutes



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Warm Up
General Dynamic Flex

Activation
A. Accumulate 3 minutes in an L-Sit or L-Hang
B. Accumulate 2 minutes in a chin over bar hold
C. Accumulate 1 minute chest to rings hold

WOD
For Time:
50/35 Cal Bike
800m Run
30 KBS 53/35
20 Bar Facing Burpee



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Warm Up
Mobility- Squat Therapy
General Dynamic Flex

Activation
Shoulder Activation

Strength
Overhead Squat
5-5-5-3-3-3

WOD
AMRAP 15
60 Double Under/ Single Under
25 Cal Row
15 OHS 95/65



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8am- Sand Workout
9am- Water Workout
Crystal Lake beach!



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Warm Up
Mobility
General Dynamic Flex

Activation
Jackie Prep

WOD
"Jackie"
For Time:
1k Row
50 Thrusters with an empty bar
30 Pull Ups

Post WOD
Tabata Hollow Rock



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Warm Up
General Dynamic Flex

Activation
Sled Push 
With an empty sled push the sled the entire turf down and back 5 times. Rest 90 to 120 seconds 
x5

WOD
AMRAP 15
25 Cal Row/Bike
20 DB Push Press 35/25
10 Deadlift 225/155


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Warm Up
General Dynamic Flex

Activation
Coach's Choice

Strength
10 mins find 1RM Power Clean

WOD
AMRAP 4
400m Run
15 Burpee Over Bar
Max Power Clean 95/65
REST 4:00
AMRAP 4
400m Run
10 Burpee Over Bar
Max Power Clean 115/80
REST 4:00
400m Run
5 Burpee Over Bar
Max Power Clean 135/90

*4 minute intervals today. You will need to hit that run hard in order to get some reps on the barbell. 4 minutes rest is a long time for most of you... go hard for a short amount of time and then sit down and rest.



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