Warm Up
200m Run
Line Drills
+
Empty BB warm up

Mobility
Couch Stretch + front rack stretch

WOD
AMRAP 20
7 Power Cleans 135/95
7 Burpee Over Bar
200m Run

Warm Up
A. 3-4 minute cyclical warm up
B. Line Drills
C. "Bring Sally Up"

Activation
Empty BB warm Up

Strength
A. Back Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
Of your 90% !

B. Glute Bridge 4x10

WOD
Partner WOD
21-15-9
Synchro DB Snatch 50/35
​Synchro Pull Up

Warm Up
Rowing Game
+
:30 Active Spidermans
5 Good mornings 
5 Back Squat
5 Elbow rotations
+
:30 Push Up to down dog
5 push press
5 stiff leg deadlift
5 front squat

Mobility
Coach's Choice

Strength
Bench Press 
​5-4-3-2-1

WOD
5RFT
20/15 Cal Row
10 Thrusters 95/65 or 75/55
*Try to pick a weight that you can go unbroken on!

Warm Up
200m Run
Line Drills

Mobility
KB Ankle STRETCH
+
Movement Prep with KB

WOD
"Dave B's Wheel House"
For Time
1 mile run
21 KBS 72/53
21 KB High Pull
800m Run
15 KBS
15 KB HP
400M Run
9 KBS
9 KB HP

Warm Up
A. 3-4 min Cyclical warm up at low pace
B. Line Drills
C. Booty Bands

Mobility
Front Rack Stretch + High Box Pigeon Pose

Strength
Front Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95%
Of your 90% !

B1. Box Step Up 4x6-8
B2. Lateral Lunge 3x20

Extra Credit
​Coach's Core

Warm Up
1 min easy bike + Active supermans

:45 medium bike + Active sampson

:30 faster bike + Down dog push up

:30 Each..
PVC pass through
Air Squat
PVC pass through
Air Squat
+
Empty BB warm up w/ snatch grip

Mobility
Child's pose- 1 min
Wrist stretch- 1 min
+
Practice all movements

WOD
AMRAP 15
50 Power Snatch 95/65 75/55
50 Pull Up
50 Cal Row or Bike
50 DB Push Press 35/25

Warm Up
:30 at each
Active Spiderman
Active Sampson
Air Squats
Push Up to down dog
Cossack Squats
PVC pass through

Activation
BB Warm Up

Strength
Power Snatch 5x2

WOD
15-12-9
Power Snatch 95/65
OHS
C2B Pull Up

or

15-12-9
Power Snatch 75/55
OHS 
Pull Up



​

Warm Up
General Dynamic Flex

Activation
Scap Pull Up
Scap Push Up
PVC pass through

Strength
Strict Press 10-8-6-4-2
Farmer Carry 1-1-1-1-1

WOD
Team Series Workout 1
Teams of 2
For Time
100 Cal Row (split however)
100 T2B/K2C (split however


​

Warm Up
A. 3-4 minute aerobic warm up
B. Line Drills

Activation
Booty Bands
+
Empty Bar Warm Up

Strength
A. Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%
Of your 90% !

B. Glute Bridge 4x10

Extra Credit
Coach's Core



​

 Warm Up
200m Run
:30 inch worm
:30 Air Squats
:30 Active Spiderman
:30 Active Superman
:30 Down Dog w/ foot pedal

100m Run
:20 '' ''
:20 '' ''

50m Run
:15 ''
:15 ''

Mobility
A. Banded chest stretch
B. Banded Shoulder distraction
​C. Banded Front Rack Stretch
+
Movement prep & practice for pull up and dips and substitutions options

WOD
"Dat Pump"
15-12-9-6-3
Strict Dip
Strict Pull Up
*200m Run following each round



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