Warm Up
Line Drills-Long
+
Empty BB Warm Up

Mobility
Ankle Stretch
Wrist Stretch
+
Movement Prep and teaching for all movements in WOD

WOD
Teams of 3
For Time
800m Run (One athlete needs to carry an empty barbell in the back rack)
9 Rope Climbs
20 Squat Cleans 135/95
800m Run (One athlete needs to carry a barbell in the back rack)
12 Rope Climbs
35 Squat Cleans 135/95
800m Run (One athlete needs to carry a barbell in the back rack)
15 Rope Climbs
50 Squat Cleans 135/95

Warm Up
:30
Easy Row
Push up to down dog

Medium Row
Active Spiderman

Fast Row
Active Sampson
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist Stretch
+
Teaching of all movements in workout

WOD
AMRAP 4 
3 Rounds
12 Deadlifts 95/65
9 Hang Power Cleans
6 Shoulder to overhead
Max Cal Row in remaining time

Rest 4 minutes

AMRAP 4
2 Rounds
12 Deadlift 135/95
9 Hang Power Clean
6 Shoulder to Overhead
Max Cal Row in remaining time

Rest 4 minutes

AMRAP 4
1 Round
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to Overhead
Max Cal Row in remaining time

*Your score today is the total amount of calories rowed within the three rounds

Warm Up
Line Drills-Long
+
Movement Prep and teaching of running
+
Running Drills

WOD
Teams of 2
3 Rounds
200m Run
400m Run
600m Run
*In this sprint style workout the class will get into teams of 2. Partner A will run 200m, high five Partner B who will go out and run 200m. When returning, athlete B will high five athlete A and they will run 400m. Both partners need to get through 3 total rounds. 

Warm Up
Line Drills-Long
+
Empty BB Warm Up

Mobility
Squat Hold-1 min
Booty Bands

Strength
Back Squat to a heavy 3

WOD
3RFT
400m Run
50 Air Squat

Warm Up
:30
Push up to down dog
Active Sampson
Active Spiderman
Air Squat
Inch worm
+
CrossOver Symmetry
+
Empty BB Warm Up

Mobility
Banded Lat stretch
+
Movement Prep and practice for all 3 movements in WOD

WOD
4RFT
12 C2B or Pull Up
24 DB Snatch 50/35
48 Double Under

Warm Up
:20
Jumping Jacks
Quad Stretch
Inch Worm

Lateral Line Hops
Side Lunge
Active Sampson

Forward and back line hops
Active Spiderman
Air Squat

Single Under
Push up to down dog
Hollow Hold
+
Booty Band Lateral Walks
+
Empty BB Warm Up

Mobility
PVC front rack stretch

Strength
Build to a heavy 1 Hang Power Clean + 1 Hang Squat Clean

WOD
For Time (8min Cap)
3-6-9-12-9-6-3
Hang Squat Clean
Bar Facing Burpee

RX= 135/95
Intermediate= 115/80
Scaled= 75/55

Warm Up
Coach's Choice
+
Movement Prep for all movements in WOD

WOD
Teams of 3
30min Cap
60/40 Cal AB
60 Box Jump Over 24/20
60 Power Clean 135/95
60 T2B
60 Push Jerk 135/95
60 Box Jump Over 24/20
60/40 Cal AB
60 Box Jump Over
60 Push Jerk
60 T2B
60 Power Clean
60 Box Jump Over
60/40 Cal AB

Warm Up
200m Run
Line Drills-Long
Booty Bands

Mobility
Banded Pigeon Pose

Strength
Back Squat
6,6,4,4,2

WOD
For Time
​600m Run
400m Walking Lunge (BW)

Warm Up
:30
Easy Row
Easy Bike
Active Spiderman

:30
Medium Row
Medium Bike
Active Sampson

:30 
Fast Row
Fast Bike
Push Up to down dog 
+
Movement prep and teaching for workout

WOD
For time
21-15-9
Row for Cals
KB Goblet Squat 53/35

200m Farmer Carry 53/35

21-15-9
AB for Cals
KBS 53/35

200m Farmer Carry 53/35

21-15-9
Shuttle Run
KB High Pull

Warm Up
:30
Jumping Jacks
Push Up to down dog

Jump Rope
Active Spiderman

Jump Rope
Active Sampson
+
Barbell Warm Up/ Burgener Warm Up

Mobility
PVC Pass through
Ankle Stretch
PVC OHS

Strength
Build to a heavy complex of 3 position Power Snatch

WOD
3RFT
75 DU
50 Air Squats
15 Power Snatch 115/80 or 95/65