Warm Up
Banded Front Rack Stretch 2 min/side
General Dynamic Flex

Activation
Coach's Choice

WOD
AMRAP 5
21 Cal Row
21 Deadlifts 95/65

Rest 5:00

AMRAP 5
15 Cal Row
15 Front Squat 95/65

Rest 5:00

AMRAP 5
9 Cal Row
9 Thrusters 95/65

*If there are more than 5 people in class, have one group go and the next group will go while the first group is on their rest. The goal here is to keep the same weight on the bar during the entire workout. It should be light and you should move quickly. If you have more than 10 people in class, feel free to use the bikes accordingly. 

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Warm Up
Shoulder Mobility
General Dynamic Flex

Activation
Movement Prep
Shoulder Taps 
Front Rack Stretch
Hollow Hold :20

Strength
A) Behind the neck strict press 4x5
B) Front rack strict press 4x5
C) BB Bent Over Row 3x8

WOD
DJ's September Fitness Challenge
For Time
5 Burpees over Bar
1 Rope Climb
4 Burpees over Bar
1 Rope Climb
3 Burpees over Bar
1 Rope Climb
2 Burpees over Bar
1 Rope Climb
1 Burpee over Bar
1 Rope Climb
*Check FB video for movement standards. Best male and female score at the end of the month will receive a Kill Cliff :)


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Warm Up
Dynamic Flex

Strength
4 Rounds for Quality
Double KB Overhead Carry (down and back track)
Med Ball Single Leg DL x6/6
Hollow Rock x10

WOD
Buy in: 50 DU
3RFT
15 DB Snatch R arm 40/25
10 Pull Up
15 DB Snatch L arm 40/25
10 Pull Up
Cash Out: 50 DU

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Warm Up
Mobility
Dynamic Flex

Activation
Tabata:
BB Good mornings
Knees to Chest

Strength
Work up to a heavy set of 3 Deadlift

WOD
"Blue Lagoon"
3RFT
L1
15 Deadlift 105/75
20 Wall Ball 14/10
15 Knees to Chest
20 Box Step Up 20 inch

L2
15 Deadlift 185/115
20 Wall Ball 20/14
15 T2B
20 Box Jump 24/20

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Weightlifting Thursday! Week 4 of the program. Keep adding weight and enjoy the process!

Warm Up 
Lax Ball Smash
Dynamic Flex

Activation
Coach's Core Series

WOD
EMOMX9 
1 Power Clean @ 75%

Rest 3:00

EMOMX9
1 Power Snatch @ 75%

Rest 4:00

21-18-15-12-9-6-3
Unbroken sets of thrusters. Athletes choose the weight, sets need to be unbroken. RX weight is 95/65



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Warm Up
Dynamic Flex

Activation
A) 6-8 Minutes of Sled Pushes down and back

B) 6-8 Minutes of Sled Rope Pulls down

WOD
"Rally Cap"
In teams of 2-3
AMRAP 20
L1
10/8 Cal Row
10 KBS 35/25
50ft Walking Body Weight Lunge

L2
10/8 Cal Row
10 KBS 72/45
50ft Walking Lunge Goblet Position

*One athlete works at a time and needs to complete the entire round before the next athlete may jump in. 


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Warm Up
Dynamic Flex

Activation
7-10 Minutes of CrossOver Symmetry
+
Hand Stand Work (Progressions)

Strength
Work up to a heavy complex of
2 Push Jerks + 1 Split Jerk

WOD
L1
21-15-9
Front Squat 95/65
H.R Push Up
400m Run

L2
21-15-9
Front Squat 115/85
HSPU
400m Run



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Today is HERO DAY at Mi5 Fitness. Enjoy working with others and putting someone else before you own needs. Activation is for today represents the 9/11 attacks. The WOD is for Jacob Wetterling and the numbers represent the year he was abducted and his age. Hit this workout hard for someone else today!


Warm Up
Foam Roller work
Dynamic Flex

Activation
With a partner complete
2,001m Row
9 Partner Burpees
11 Partner Wall Balls 20/14

WOD
"Wetterling"
AMRAP 19
8 Burpee Box Jump 24/20
9 Power Cleans 95/65
11 Cal Row

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Warm Up
Coach's Game 

Activation
Accumulate 3 minutes in the top of a ring hold, locked out

Strength
EMOMX10
Odd: 10 Bench Press Unbroken
Even: 10 Goblet Squat Unbroken
*Athletes choose the weights. Sets should be unbroken. 

WOD
"Six Pack City"
L1
21-18-15-12-9-6-3
KBS 35/25
TRX Push Up
Sit Up

L2
21-18-15-12-9-6-3
KBS 53/35
Push Ups
Sit Ups


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Warm Up
Dynamic Flex
+
Row 100m AFAP 
Rest 1:00
x5

Activation
15 Minutes of
A1) CrossOver Symmetry
A2) Weighted Plank Hold
A3) 100ft. one arm farmer carry

WOD
"Turn n Burn"
AMRAP 8
L1
1 Turf Suicide
2 Jumping Pull Up
1 Turf Suicide
4 Jumping Pull Up
1 Turf Suicide
6 Jumping Pull Up...

L2
1 Turf Suicide
2 Chest To Bar Pull Up
1 Turf Suicide
4 Chest To Bar Pull Up
1 Turf Suicide
6 Chest to Bar Pull Up...


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