Warm Up
Mobility
Dynamic Flex

Activation
3 RNFT
12 Cal Row
5 Goblet Squats
10 Russian KB Swings (Moderate Weight)

Strength
Clean & Jerk
3-3-3-3

WOD
AMRAP 11
11 Burpees
1 Rope Climb


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OUTSIDE WOD PLAN ACCORDINGLY!

6 Rounds of
1 Minute Row for Calories
1 Minute of Burpees
1 Minute of Double Unders
1 Minute Rest
*Must be in this order. Goal is to stay consistent each and every round. Enjoy some vitamin D!



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Warm Up
Hamstring Mobility

Activation
9 Foundational Movements on an empty bar
9 reps of each

Strength
Deadlift 4x6

WOD
3RFT
500m Row
12 Deadlifts at your Body Weight
21 Box Jumps 20inch



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Warm Up
Dynamic Flex

Activation
Med Ball Series

WOD
"DJ'S Beep Test"
Every Minute on the Minute FOR AS LONG AS POSSIBLE
5 Wall Ball
5 Burpee
5 Sit Up
*If you can't make it through 10 rounds. Take a minute off and work back in to complete 10 minutes worth. Goal is to get as many rounds as possible, reps don't have to be unbroken. Test your mental strength today.

Post WOD
Seated Straight Leg DB Press 4x8



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Warm Up
Mobility
Dynamic Flex

Activation
Booty Bands/Ankle Bands/Monster Bands

Strength
Back Squat 5x2

WOD
AMRAP 14
1 Heavy Sled Push Full Turf Length
400m Run With Med Ball 20/14


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Warm Up
Mobility
Rowing Game

Activation
CrossOver Symmetry

WOD
5 Rounds
Max Unbroken Bench Press (Try For 75% of your Body Weight)
right into...
Max Unbroken Pull Ups (Scale as needed, no kipping)
Rest 3:00

*Your score is the total amount of reps completed

Post WOD
Partner Hollow Rock Game
Grab a partner, one partner performs 10 hollow rocks while the other needs to keep his or her feet of the ground. When partner 1 is done, partner 2 will perform 9 hollow rocks and repeat this pattern down to 1. When the group has reached one, they may rest and then head back up the ladder from 1-10.



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Warm Up
Shoulder Mobility/ Dowel Drills

Activation
3RNFT
Scap Push Ups x20
Air Squat x10
100m Row

WOD
"The Slammer"
For Time:
800m Run
30 Power Snatch 95/65
800m Run
30 OHS 95/65
800m Run
30 Thrusters 95/65

*Scale as needed



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Warm Up
Totem Run

Activation
Lateral Banded Walks

Strength
EMOMX10
Odd: 4 Front Squat
Even: 4 Back Squat

WOD
AMRAP 15
40 Goblet Step Up 40/25 DB or KB
10 Power Cleans 95/65
40 Goblet Step Up 40/25 DB or KB
10 Power Snatch 95/65

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Warm Up
Shoulder Mobility

Activation
Empty Bar Good Mornings
Ring Rows
Sit 2 Stand

WOD
"Jackie"
1000m Row
50 Thrusters Empty Bar 45/35
30 Pull Ups

Accessory work:
Tabata Hollow Rocks



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Warm Up
Coach's Game

Activation
10 Minutes at a casual pace
1 Heavy Sled Push
6/6 KB Snatch
:20 Hollow Hold

WOD
Every 2:00 for 10 Rounds
3 HSPU
5 Deadlift 225/155
7 Ring Dip


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