Warm Up
Line Drills-Long

Mobility
Couch Stretch
Chest Stretch
+
Teaching of movements in WOD

WOD
5RFT
100m Med Ball Run
200m Run
15 Burpee

Post WOD
Coach's Core

Warm Up
Coach's Choice
+
Empty BB Warm Up

Mobility
Banded pass through
Banded pull a part
Banded good morning
+
Teaching and prep for all movements in WOD

WOD
AMRAP 18
30 Deadlift 135/95
15 Pull Up
20/15 Cal AB
15 Pull Up

Warm Up
Coach's Choice
+
Empty BB Warm Up

Mobility
PVC Pass Through + OHS

Strength
Every 90 seconds perform 1 squat snatch OR 1 power snatch + 1 OHS
*Add weight every minute so you are hitting a max weight at the end of the 5 sets

WOD
With a partner..
Complete 8 total rounds
18/12 Cal Row
200m Run
18/12 Cal AB
*Partner finishes entire round before next partner goes. Both partners complete 4 total rounds. This is meant to be high effort intervals. If class is large, sub in light sled pushes. 

Warm Up
Coach's Choice
+
Empty BB Warm Up
+
Teaching of all movements in workout

WOD
"Sasquatch"
Teams of 3 (30min cap or get as far as you can in 30 minutes)
250 Ground to over head (snatch AND/OR clean and jerk is permitted)

*On the 0:00, 5:00, 10:00, 15:00, and 20:00 teams must stop and complete 30/25 Cal Row & 30 T2B

*Weight climbs every 50 reps
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/115

*Athletes will use one bar and change weights every 50 reps. Divide reps however you want. When the 5 minute marker hits, all athletes must stop and move right into the row. 

Warm Up
:30 
Active Spiderman
Active Sampson
Inch Worm
Push Up to down dog
Side Lunge
Slow Air Squat
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist stretch

Strength
Every 2:00 for 6 sets perform
1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat + 1 Jerk

WOD
For Time
500m Row
25 Burpees to 6inch target

Warm Up
1 min easy row
Active Sampson

:45 medium row
Push up to down dog

:30 Fast Row
Air Squats
+
Game: Rowling

Mobility-Long
Couch Stretch
Ankle Stretch
Pigeon Pose
Front Rack Stretch
Wrist Stretch
+
Teaching of movements in WOD

WOD
AMRAP 16
250m Row
15 Push Up
1 Sled Drag *Down and back

Warm Up
Coach's Choice
+
BB Warm up

Mobility
Couch Stretch
Banded lateral walks
+
Teaching of the back squat

Strength
Back Squat 3x5

WOD
4RFT
40 Air Squat
30 Sit Up
15/10 Cal AB

Warm Up
:30
Slow Row
Active Spiderman
Bird Dog

Medium Row
Active Sampson
Hollow Hold

Fast Row
Push up to down dog
Superman Hold

Mobility
Child's Pose
PVC Pass Through
PVC Lat Stretch
+
Movement prep and teaching for WOD

WOD
AMRAP 4
27/21 Cal Row
27 Burpee
27 T2B

Rest 4 min

AMRAP 4
21/15 Cal Row
21 Burpee
21 Knees to Elbow

Rest 4 min

AMRAP 4
15/9 Cal Row
15 Burpee
15 Pull Up

Warm Up
:30
Easy Bike
Active Spiderman

Medium Bike
Push Up to down dog

Fast Bike
Active Sampson
+
Empty BB Warm Up

Strength
Deadlift to a heavy set of 10

WOD
3RFT
20 Deadlift 155/105
15/10 Cal AB
20 Alternating reverse lunges 50/35
15/10 Cal AB

Warm Up
:30
Jumping Jacks
Push up to down dog
Front Rack Stretch
Active Sampson
Child's Pose
Spiderman
Squat Hold
Air Squat
+
BB Warm up
+
Teaching of efficiency on all movements in WOD

WOD
"31 Heroes"
Teams of 2
AMRAP 31
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 30inch
*Partner 1 performs the workout listed above. Partner two runs 400m with a 45/25 pound plate. When partner 2 returns from the run, partner 1 will grab the plate and start the run. At this point in time, partner 2 will pick up where partner 1 left off. Mark a completed round after the 11 box jumps. Score is total amount of rounds and reps after 31 minutes.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan. 31 Heroes was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.