Warm Up
5 min increasing pace on machine of your choice
+
3 rounds
10 PVC Pass Through
30 Hamstring Pulses
10 V-ups
+
Empty BB Warm Up

Mobility
Front Rack Stretch

Strength
Push Press to a heavy set of 10

WOD
AMRAP 12
2 Push Press 115/80 or 75/55
2 T2B
2 Box Jump over 24/20
4 Push Press
4 T2B
4 Box Jump Over
...
Up by 2's until finish

Warm Up
Coach's Partner Warm Up
+
Rowling

Mobility
Banded Chest Stretch
+
Movement practice and teaching of movements in WOD

WOD
​Teams of 3 (30min Cap)
2RFT
75 KBS 53/35
100/75 Cal Row
75 Clean and Jerk 
100 Burpees

Round 1: 115/80
Round 2: 95/65

GAMEDAY WEEK 5!
Top 5 Male and Female Rx scores will be put on the big board!

Warm Up
3-5 minutes on a machine
+
3 rounds
10 Air Squats
5/5 single leg glute bridge
50ft Monster Band lateral walk
+
2 rounds
5 Kip Swings 
10 Hollow Rocks
+
1 round
5 Empty Bar Thrusters
5 Power Cleans
5 Box Jumps
5 Pull Ups
​5 Cal AB

Mobility
Front Rack Stretch
Couch Stretch

WOD
"Fight Club"
3 rounds for max reps
1 minute of Thrusters 95/65
1 minute of Power Clean 95/65
1 minute of Box Jump Over 24/20
1 minute of Pull Ups
1 minute of Assault Bike Cals
1 minute of REST

*Score today is the total amount of reps completed
*This workout is a step up from the original workout "Fight Gone Bad"
*Every body will start at the top of this workout. If class is big we will waterfall in in groups of 5

Warm Up
AB Tabata
+
Ladder Drills

Mobility
Elevated Pigeon Pose
Elevated Ankle Stretch
+
Banded Lat Stretch
Snow Angels

WOD
AMRAP 18
21/15 Cal AB
18 Walking Lunges
15 Ab-Mat Sit Up
12 H.R Push Up

GAMEDAY WEEK 6!

Warm Up
3-4 minutes on machine
+
:30
Inch Worm
Push up to down dog
Active Sampson
Cossack Squats
Slow Air Squats
+
3 rounds
-50ft Booty Band lateral walk
-15 Superman's
-10 Empty Bar Snatches

Mobility
PVC Pass Through
Front Rack Stretch
+
Empty BB Warm Up + Movement Prep for WOD


WOD
"Three Headed Monster"
For Time
30 Snatches
3 Rope Climbs
30 Clean and Jerks
3 Rope Climb
30 Thrusters
3 Rope Climb

Women= 75#
Men= 115#

Warm Up
5 minutes on rower or bike gaining speed every minute
+
3 rounds
8 Hand Taps
8 Shoulder Taps
8 Push Up to down dog
12 Air Squat to med ball 
+
Empty BB Warm Up

Strength
A) Strict Press- Build to a heavy 1

B) Push Press- Build to a heavy 3

C) Push Jerk- Build to a heavy 5

WOD
AMRAP 8
10/7 Cal Bike
10 Wall Ball 20/14

Warm Up
Coach's Choice
+
3 rounds
High Knees down and back
PVC Pass Through
Kip Swings

Mobility
Banded Lat Stretch

WOD
4RFT
400m Run
20 DB Snatch 50/35 or 35/20
10 Chest to bar pull up/ Pull Up

Warm Up
:30 Row
:30 Plate Hops
:30 Active Spiderman

:30 Row
:30 Plate Hops
:30 Push Up to down dog

:30 Row
:30 Plate Hops
:30 Lateral Lunge
+
Empty BB Warm Up

Mobility
Chest Stretch
Chest slides against wall

Strength
Bench Press 6x3

WOD
3RFT
500m Row
12 Burpee
21 Box Jump 24/20

Warm Up
Coach's Partner Warm Up

Mobility
Booty Bands
+
Couch Stretch
+
Empty BB Warm up with emphasis on front squat and back squat


WOD
Teams of 3, For Max Reps:
0:00-5:00- Front Squats
5:00-10:00- Row for Cals
10:00-13:00 REST
13:00-18:00- Back Squats
18:00-23:00- AB for Cals

*Squat loads need to increase every 30 reps
*Squats are from the rack

Front Squats: 115/80, 135/85, Max reps @ 155/105
Back Squats: 155/105, 185/125, Max reps @ 205/145

GAME DAY WEEK 4!

Warm Up
:30
Quad Stretch
Straight leg kicks
Jumping Jacks

Active Spiderman
Air Squats
Single Unders

Active Sampson
Push Up to down down
Double Unders

Mobility
Lat Stretch
Ankle Stretch
+
Teaching and practice of double unders

WOD
Game Day week 4
"Double Trouble"
10RFT
10 Alternating  DB Snatch 50/35
35 Double Under